Octavius Rex

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

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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

Neutral Grip Dumbbell Bench Press

Chest Fly (Machine)

Front Raise

Incline Hammer Curl (Dumbbell)

Pull-Up (Bodyweight)

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Upper

Leg Extension

Hip Adductor (Machine)

Hamstring Curl

Back Extension (Weighted)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Dead Hang

Lower

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Abs Crunch (Machine)

Cable Crunch

Seated Row (Machine)

Single Leg Extension

Hip Abductor (Machine)

Single-Leg Leg Curl

Calf Raise (Machine)

Single Leg Press

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Standing Behind Neck Shoulder Press (Barbell)

Dip (Bodyweight)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Rear Delt Fly (Machine)

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