PERSONAL PROGRAM

Make sure to break up these sessions across the week, allowing sufficient rest and recovery!
You will only grow from what you can recover from.
For example, i’d personally hit day 1 and 2 across Monday and Tuesday, rest Wednesday,
then complete day 3, 4 and 5 across Thursday, Friday and Saturday. Then rest on Sunday of
course.
When training effectively you need to allow time for your body to rest and recover, otherwise
you’ll struggle to see the results you’re looking for despite “doing the work”.

default

Week 1

Week 2

Week 3

Week 4

Flat Dumbbell Chest Press

Chest Supported Row (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Hammer Curl (Cable)

Upper ( Monday )

Hip Abductor (Machine)

Lying Leg Curl

Hack Squat

Leg Extension

Seated Calf Raise

Lower (Tuesday)

Cardio

Rest day Wednesday 

Pec Deck (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Incline Bench Press (Smith Machine)

chest Supported T-bar Row

Chest Press (Machine)

Straight Arm Pushdowns

Chest/back (Thursday)

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Machine)

Front Raise

Preacher Curl (EZ Bar)

Hammer Curl

Skull Crusher (Dumbbell)

Shoulder/Arms - Friday 

Barbell Row

Walking Lunge (Dumbbell)

Leg Press

Leg Curl

Calf Raise (Leg Press)

Legs (Saturday)

Walk

Rest day Sunday

0 reviews for PERSONAL PROGRAM