Legs and arms, chest and back LACB

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Just get big and be strong.

Pick a weight you can do in the given rep range. If you can do the max of the range for all sets, it's too light. If you fail on one of the sets, continue at that weight until you can complete it. The goal is to remain at/close to failure for each lift. So long as you fall within the rep range and not over or under it, it's the right weight.

For the lifts that do not use a rep range, it's dealers choice. You can make these lower reps with higher weight if aiming for a powerful 1RM, or you can stick with the recommended 5-12 that I chose based on the lift.

Feel free to add sets in any way you like (just another set, or maybe a drop set). I do myo rep matching on all accessories, for example.

You can replace any of the compounds with any variation you like. I was getting tired of barbell squats, moved to hack squat. Same with flat bench, I decided to do incline and dumbbell on this meso.

Guts is just a bad ass, so I chose that for a thumbnail lol.

One thing to note, the close grip lay pull down is an underhand grip with a bicep focus. Giving this a shot over curls. Really focus on the biceps, though you will hit the lats too. Just keep in mind you're hitting lats directly 2-3 days later again, so try to not muck up the rest days. If you find doing your lats on D1 and D3 is making the close grip underhand pull down limited by your lats over your biceps, swap these for a variation of curl.

D1, D2, rest, D3, D4, rest, rest, repeat.

Have fun.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Seated Row (Cable)

Chest Press (Machine)

Lateral Raise (Machine)

Reverse Pec Deck

Chest and Back

Lat Pulldown (Close Grip)

Hack Squat

Leg Curl

Calf Raise (Leg Press)

Dip (Weighted)

Legs and Arms

Overhead Press (Barbell)

Incline Bench Press (Smith Machine)

Bent Over Row (Barbell)

Leg Press

Standing Calf Raise

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