Workout Plan BC She Said No 😭🥀

This program splits up the different muscle groups to optimize growth of each in a specified manner. I would have done four days, but it would have taken forever in there gym each day, this I feel is much more manageable. 

Good for really anyone from a beginner to an expert, just be sure to watch your form and get lots of rest (and 150+ min moderate cardio!) please!

You can do this 5 days in a row, or take a day off in between.

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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

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Shoulder Press (Machine)

Skull Crusher (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Machine)

Push Day

Pull-Up (Weighted)

T-Bar Row

Seated Row (Cable)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Supinated Side Pressure Curls

Pull Day

Leg Press (45 Degrees)

Trap Bar Deadlift

Hip Adductor (Machine)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Abs Crunch (Machine)

Legs

Preacher Curl (Barbell)

Tricep Kickback

Lateral Raise (Dumbbell)

Shoulder/Arm Day

Converging Chest Press (Machine)

Leg Press

Dip (Weighted)

Lat Pulldown

Face Pull

Abs Crunch (Weighted)

Chest/Back Day

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