Zodd Nosferatu Evolution

To become the Doom Slayer, but with bigger quads

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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

T-Bar Row

Underhand Lat Pulldown

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

MTS BICEPS CURL

Pinwheel Curl

Horizontal Leg Press

Pull 1

Pull-Up (Weighted)

Meadow Row

Face Pull

Rack Pull (Barbell)

Preacher Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Face Away Cable Curl

Pull 2

Dip (Weighted)

Bench Press (Close Grip)

AD Press

Seated Cable Fly Freemotion

French Press

Lateral Raise (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Push 1

Squat (Barbell)

Leg Extension Single Pad

Hip Abductor (Machine)

Horizontal Calf Extension

Leg Raise (Captain's Chair)

Rear Delt Row

Legs 1

Bench Press (Barbell)

Trap Bar Power Shrug

JM Press (Smith Machine)

Tricep Pushdown (Cable)

Y Raise (Dumbbell)

Decline Press Machine

Push 2

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Behind-the-Neck Press (Barbell)

Single Leg Calf Raise (Weighted)

Glute Ham Raise Weighted

Abs Crunch (Machine)

Leg 2

Kelso Shrug (Chest Supported)

Cable Crunch

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