8 week total workout

Increase mass and strength, targeting virtually all muscles. Focus on form.

Definitely do drop sets and rest-pause sets at your own will.

No abs, do those separately.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Legs

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher To Pullover

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest and Triceps A

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Machine)

Upright Row (Barbell)

Single Arm Rear Delt Cable Fly

Shoulders A

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Back and Biceps A

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Decline Bench Press (Barbell)

Cable Crossover

Lateral Raise (Machine)

Face Pull

Lateral Raise (Cable)

Weak Muscles

Bench Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Chest and Triceps B

Overhead Press (Machine)

Shoulders B

Straight Arm Pulldown

Dumbbell Row

Back and Biceps B

A days

B days

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