UPDATED 4 DAY ROTATION

To build as much drink and muscle as humanly possible

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Hamstring Curl

Reverse Lunge (Dumbbell)

Pendlay Row

Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Lying Rear Lateral Raise

Front Raise

Lateral Raise (Dumbbell)

Alternating Dumbbell Curl

Single Arm Pushdown

Hammer Curl (Dumbbell)

JM Press (Smith Machine)

Incline Curl (Dumbbell)

Lying Tricep Extension (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Face Pull

Overhead Press (Barbell)

Pull-Up (Bodyweight)

AD Press (Smith Machine)

Lat Pulldown

High Pull

Kelso Shrug

Straight Arm Pulldown

Seated Front Raise

Lateral Raise (Cable)

Rear Delt Row

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