Workout Routine

To workout the entire body fairly proportionately.

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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

Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Concentration Curl

Tricep Dip (Bodyweight)

Cable Crunch

Mon - Chest, back, and arms

Lateral Raise (Cable)

Overhead Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hack Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Wrist Curls

Tue - Shoulders and Legs

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Wood Chop

Thu - Push

Iso-Lateral Row

Wide Grip Lat Pulldown

Shrug (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Leg Raise (Captain's Chair)

Fri - Pull

Leg Press

Hip Thrust (Machine)

Leg Curl

Leg Extension

Calf Raise (Weighted)

Reverse Bicep Curl (EZ Bar)

Sat - Legs

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