Malachi's aesthetic physique program

This is a program for all individuals who are novice to advanced given that you're using your respected weight for each exercise depending on your training experience this is a program I have designed with an emphasis on building the Shoulders,arms,chest and back for an aesthetic physique going up in weight or reps as you grow and progress in the program,try to add 2.5 lbs - 5 lbs - 10 lbs pounds every 1-3 weeks if possible to progressive overload.Yes you can run this program over and over if you want. Enjoy

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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

Week 13

Week 14

Week 15

Week 16

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Bicep Curl (Cable)

Pull-Up (Band)

Underhand Lat Pulldown

Seated Row (Cable)

Underhand Grip Cable Row

Barbell Row

Leg Extension

Hip Thrust (Barbell)

Lying Leg Curl

Stiff Leg Deadlift

Stiff Leg Deadlift (Dumbbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Pec Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Y Raise

Incline Bench Press (Dumbbell)

High Bar Squat (Barbell)

Walking Lunge (Dumbbell)

Hamstring Curl

Standing Calf Raise

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