White Picket Fence 

Settle down and have a healthy work/gym balance

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Upright Row (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

PUSH (Heavy)

T-Bar Row

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Rear Delt Fly (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl

Shrug (Dumbbell)

PULL (Heavy) 

Belt Squat

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Hip Abductor (Machine)

Standing Calf Raise

LEGS (Volume) 

Deadlift (Barbell)

Pull-Up (Bodyweight)

Face Pull

Chest Fly (Cable)

Seated Overhead Press (Dumbbell)

Bicep Curl (Cable)

Deads/ Full Body

Chest Press (Machine)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

PUSH (Vol)

Underhand Lat Pulldown

Pullover (Dumbbell)

Single Arm Rear Delt Fly

PULL (Vol) 

Pendulum Squat

Hip Thrust (Machine)

Split Squat (Smith Machine)

LEGS (Heavy) 

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