AddymanStrong Big Bench Crusade

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Pendlay Row

Seated Hamstring Curl

Chest Supported Row (Machine)

Leg Extension

Shrug (Barbell)

Posterior A-1

Bench Press (Barbell)

Pin Press Bench (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Bicep Curl (Dumbbell)

BENCH A - 1

Deadlift (Barbell)

Barbell Row

Lunge (Dumbbell)

Lying Leg Raise

Posterior B-1

Seated Overhead Press (Dumbbell)

High Row

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Bench B-1

Squat (Paused)

Romanian Deadlift (Barbell)

Posterior A-2

Standing Shoulder Press (Dumbbell)

Bench Press (Close Grip)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Bench A-2

Deadlifts - 10 min continual set, reps at the top of every minute until you reach 10 minutes

Wide Grip Lat Pulldown

Decline Crunch

Posterior B-2

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Dumbbell)

Bench B-2

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