Pull Ups & Bench Press Master

Program focused on bench press and pull ups. Great for upper body strength and size ,while maintaining legs in good shape.
Also good for conditioning and weights loss.

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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

Leg Extension

Lying Leg Curl

Hack Squat

Leg Press (45 Degrees)

Hip Abductor (Machine)

Seated Calf Raise

Leg day

Seated Military Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Chin-Up (Weighted)

Hammer Curl

Skull Crusher

Shoulders & Arms day

Choose a form of cardio excersice and do it !! I prefer h.i.i.t. with bicycle.

Cardio day 

Choose a form of cardio you like and then do 2 excersices for legs

Romanian Deadlift (Barbell)

Box Squat (Barbell)

Cardio & some legs

Bench Press (Barbell)

Deadlift (Barbell)

Chest Fly (Machine)

Pull-Up (Weighted)

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Standing Calf Raise

Chest & Back 2

Rack Pull (Barbell)

Bench Press (Paused)

Wide Grip Pull-Up

Ring Push Up

Chest - Back 1

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