👅 BIG MAN 👅

This program would benefit from a deload every 7th week

Rep schemes go as follows
Main lifts
10-12, 8-10, 6-8

Accessories go
15,12,10 
12,10,8
10,8,5 

Lower the accessories when you lower the main lift, then higher the accessories when you higher the main lift.

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Lying Side Lateral Raise

Rear Delt Fly (Machine)

Overhead Tricep Extension (Cable)

Incline Bench Press (Smith Machine)

Cable Crossover

Lateral Raise (Cable)

Bicep Curl (Cable)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Abs Crunch (Weighted)

Rear Delt Fly (Dumbbell)

Bicep Curl (Machine)

Lat Pulldown

Bent Over Row (Dumbbell)

Face Pull

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