🌿 HOGAN GROWS BEST ANABOLICS RODEO 🤼‍♂️

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This is a split into 4 days for 1 specific Olympic movement. However, you will be working the lower & upper body near equally. Emphasis is placed on the biceps, triceps, lats, rhomboids, upper back, lower back, posterior, anterior, and lateral deltoids for shoulders.

Cardio is added due to being neglected because I'm fucking fat and rip ass with every step, and you probably need cardio as well.

4 days, 4 weeks, rinse & repeat with 5 lbs extra per rep starting on week 1 of the new cycle. If you do 135 lbs on a bench press for 4 weeks for example, come week 5 you move up to 140 lbs. 

Same principle goes for accesories, hit the amount of reps per week then add 5lbs after 4 weeks after 1 rep extra per day. 10 if you shitted your ass off, none if you crapped the bed.

Every last set is to failure! ⚠️

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Week 1

Week 2

Week 3

Week 4

Elliptical

Bench Press (Barbell)

Neck Flexion

Overhead Tricep Extension (Dumbbell)

Shoulder Press (Machine)

Incline Bench Press (Barbell)

Bench Press

Deadlift (Barbell)

Cable Crunch

Lu Raises

T-Bar Row

Bicep Curl (Cable)

Deadlift

Squat (Barbell)

Standing Calf Raise

Tricep Rope Push Down (Cable)

Decline Bench Press (Barbell)

Squat

Overhead Press (Barbell)

Reverse Wrist Curl (Barbell)

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