Lanky to Berserker

For all the lanky people that need to focus on those legs and arms, this leg and arm focused program will boost those gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bicep Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Incline Hammer Curl (Dumbbell)

Skull Crusher (Barbell)

Rear Delt Fly (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Arms

Bench Press (Wide Grip)

Barbell Row

Pec Fly (Dumbbell)

Dumbbell Row

Back Extension (Weighted)

Kelso Shrug

Pull-Up (Weighted)

Chest & Back

Leg Press

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Leg Raise (Captain's Chair)

Legs & Abs

Hack Squat

Walking Lunge (Dumbbell)

Leg Extension

Decline Crunch (Weighted)

Legs

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Straight Arm Pulldown

Preacher Curl (EZ Bar)

Good Morning

Dip (Weighted)

Lying Leg Curl

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Legs & Arms

Leg Press (45 Degrees)

Tricep Rope Push Down (Cable)

Cable Wrist Curl

Reverse Bicep Curl (EZ Bar)

Arms & Shoulders

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