ROW DOORS

**ROW DOORS** is a dynamic 4-week program designed for those looking to enhance muscle definition and athletic performance. With 20 sessions packed into just 30 minutes each, this intermediate-level routine targets major muscle groups through a variety of exercises, including barbell bench presses, squats, and cable flys. You'll utilize a full gym setup to maximize your gains, ensuring you sculpt your physique while building strength and endurance. Get ready to push your limits and transform your training!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Chest Press (Machine)

Hip Abductor (Machine)

Good Morning

Single Leg Press

Hip Adductor (Machine)

Shrug (Dumbbell)

Back Extension (Weighted)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Shoulder Press (Machine)

Dip (Bodyweight)

Shrug (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Calf Raise (Machine)

Leg Press

Seated Row (Cable)

Lat Pulldown

Hammer Curl (Dumbbell)

Lateral Raise (Cable)

Preacher Curl (Barbell)

Pull-Up (Weighted)

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