2 up 1 down

A way for me to focus on lifts I love, progress them, and recover. I find this way of lifting a good mix of being a gym rat and family man. Training week is structured: AB rest CD rest EF rest. I didn’t do it the app like that because I’m lazy 🤙

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Front Squat (Barbell)

Bench Press (Dumbbell)

Leg Extension

Dip (Bodyweight)

Upright Row (Barbell)

Diddy Parties

Tricep Rope Push Down (Cable)

Seated Wide-Grip Row (Cable)

Back Extension (Weighted)

Lat Pulldown (Close Grip)

Lying Leg Curl

Seated Behind-the-neck Press

Alternating Dumbbell Curl

Hammer Curl (Cable)

Dip (Weighted)

Leg Press (45 Degrees)

Chest Fly (Dumbbell)

Upright Row (Cable)

Decline Skullcrushers

Zercher Deadlift

Seated Row (Cable)

Wide Grip Pull-Up

Preacher Curl (EZ Bar)

Seated Military Press (Smith Machine)

Pec Deck (Machine)

Leg Curl

Lu Raise

Bayesian Curl

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