Ki’s new program

**Ki’s New Program** is an 8-week journey designed to elevate your fitness game with a structured approach to strength training. Comprising 56 days of targeted workouts, this program focuses on building muscle and enhancing your overall strength through a variety of exercises. Each day targets specific muscle groups, ensuring a balanced routine that promotes growth and recovery. Get ready to challenge yourself and achieve your fitness goals with this comprehensive plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hitting all of your arms, but with heavy focus on biceps.











Preacher Curl (Machine)

Reverse Bicep Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Archer Pulls 

Bicep focus arm day

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Kelso Shrug (Chest Supported)

Chest Supported Row (Machine)

Pull-Up (Bodyweight)

Abs Crunch (Machine)

Decline Crunch (Weighted)

Torso day.

Squat (Barbell)

Romanian Deadlift (Barbell)

Hamstring Curl

Glute-Ham Raise

Hammy focused leg day.

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Leg dayyyy!!

Shi finna take longer than the other days but u need ts.

Overhead Tricep Extension (Cable)

JM Press

Reverse Pec Deck

Upper body.

Day will be focus on recovering and stretching as much as possible.


Step-Up (Weighted)

Walk

Dead Hang

Stretching

Recovery.

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