Richard Worsfold

A program to build basic fundamentals for lifting weights. And to increase speed and strength. This program is to focus on strength and lifting heavy weight to build as much mass as possible also

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

PUSH DAY!

Squat (Barbell)

Leg Extension

Nordic Curl

Box Jump

LEG DAY!

Pull-Up (Assisted)

Dumbbell Row

Face Pull

Lat Pulldown (Single Arm)

Underhand Lat Pulldown

Bicep Curl (Cable)

PULL DAY!

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