Iron Horde - 12 Week 

The purpose of this program is to help you gain strength and noticeable muscle size, week after week. Whether you’re stepping into the gym as a beginner or already been in the gym for years.
Please remember to stretch and do one or two warm up sets before your working sets. 
If you have any questions please DM me IG/gallianoangilo

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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 (Barbell)

Cable Crossover

Wide Grip Pull-Up

Overhead Triceps Extension (Bar)

Bayesian Curl

Upper 

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Legs

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Cable Row Neutral Grip

45 Cable Rear Delt Fly

Shrug (Dumbbell)

Preacher Curl (EZ Bar)

Preacher Curl (Machine)

Upper

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Lateral Raise (Cable)

Triceps Kickback Cable

Leg Press

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Wide Grip Lat Pulldown

Smith Machine Row

T-Bar Row

Rope Hammer Curl

Preacher Curl (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Triceps Pressdown (Bar)

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