KD AV

**KD AV** is an intense 1-week program designed to maximize your strength and muscle gains through a focused 4-day split. Each session targets specific muscle groups, including chest, back, arms, and legs, utilizing a mix of free weights and machines to ensure comprehensive development. With a blend of compound and isolation exercises, this program pushes your limits while allowing for adequate recovery. Get ready to elevate your training and see real results in just one week!

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Week 1

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Lat Pulldown (Single Arm)

Chest Fly (Machine)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Chest/Back

Preacher Curl (EZ Bar)

Overhead Extension (EZ Bar)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl

Single Arm Pushdown

Reverse Wrist Curl (Barbell)

Lateral Raise (Dumbbell)

Arms

Pendulum Squat

Stiff Leg Deadlift

Calf Raise (Machine)

Leg Extension

Seated Hamstring Curl

Decline Sit Up (Bodyweight)

Legs

Shoulder Press (Machine)

Chest Press (Machine)

Bicep Curl (Barbell)

Cable Crunch

Tricep Rope Push Down (Cable)

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