Minimal brain usage full body 3 times a test

This program can be ran by everyone even athletes ( martial arts, running , team sports )!!

Exercises can be subbed depending on available equipment ex: hack squat can be subbed for any other squat pattern or leg press

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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

Hack Squat

Chest Press (Machine)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Shoulder Press (Machine)

Single Arm Tricep Extension (Cable)

Single Arm High Row (Cable)

Seated Row (Cable)

Lying Leg Curl

Chest Fly (Machine)

Incline Bench Press (Smith Machine)

Bicep Curl (Cable)

Leg Extension

Chest Supported Row (Machine)

Kelso Shrug

Straight Leg Calf Raise

Leg Curl

Just go through the motions very far from failure 

Week one is aclimation week

Week one is acclimation week 

Acclimation week 

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