Melrose YMCA Anterior/Posterior 4xA Week

**Melrose YMCA Anterior/Posterior 4xA Week** is a comprehensive 16-week program designed to enhance your strength and muscle definition through a balanced push/pull approach. With 32 training sessions, you'll focus on both anterior (push) and posterior (pull) muscle groups, utilizing machines and cables to maximize your results. Each workout is structured to target key muscle groups effectively, ensuring you build strength and endurance while preventing plateaus. Get ready to elevate your fitness journey with this structured and motivating plan!

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Week 16

Chest Press (Machine)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

Leg Extension

Hip Adductor (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abduction (Machine)

Posterior

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