Look big in clothes 4 day split

Look big in clothes.

Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms.

Monday: Arms/Quads/Hamstring

Wednesday: Chest/Back/Shoulders/Neck/Calves

Friday: Arms/Chest/Quads/Hamstring

Sunday: Chest/Back/Shoulders/Neck/Calves

Tuesday/Thursday/Saturday= restday

Form of progressive overload:

Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise.

Please pay attention to exercise instructions!!!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Single Leg Press

Leg Extension

Meadow Row

Walking Lunge (Dumbbell)

Hip Adductor (Machine)

Seated Hamstring Curl

Pull-Up (Weighted)

Powell Raise

Farmer's Walk (Weighted)

Seated Calf Raise

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