Trad & Jacked

Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength.
Rules: 
Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

2km Row

Kettlebell Swing

Squat (Low Bar)

Dip (Weighted)

Bench Press (Barbell)

Incline Chest Press (Machine)

Katana Extension

Squat (Barbell)

Front Squat (Barbell)

Skull Crusher

Ring Push Up

Romanian Deadlift (Barbell)

Leg Curl

Chin-Up (Weighted)

Rear Delt Row

Reverse Bicep Curl (EZ Bar)

Straight Leg Calf Raise

Deadlift (Barbell)

Barbell Row

Preacher Curl (Barbell)

Light Jog

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