STRENGTH (ALEKS 1.0)

gonna lift heavy here, after week 3 you have any additional rest day u can use it where ever feels right

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Paused)

Tempo Squat (Barbell)

Dip (Weighted)

Hack Squat

Standing Lateral Raise Machine

squat + push

Deadlift (Barbell)

Bench Press (Close Grip)

Plate Loaded Seated Wide Grip Row

Plate Loaded Preacher Curl Machine

Smith Machine Bent Over Row

Hammer Curl (Dumbbell)

DEADLIFTS, back and arms

Rest

RESTTTT

Squat (Low Bar)

Good Morning

Deficit Deadlift (Barbell)

Crunch Machine

Hanging Leg Raise

LOWERRRRR

Bicep Curl (EZ Bar)

Incline Bench Press (Dumbbell)

JM Press (Smith Machine)

PUSH WITH ARMS, SHOUDLERS

Deadlift (Paused)

Larsen Press Little Pasue (Wide Girp)

Weighted Wide Grip Pull Ups

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Plate Loaded Tricep Dip Machine

Unilateral Plate Loaded Single Arm Row

CHEST AND BACK

Seated Overhead Press (Barbell)

RESTTT

Plate Loaded Incline Chest Press

Heavy bench + upper

Heavy squat + arms, lower

you can use this rest day any day of the week

Heavy deadlift + Chest, back

Bicep Curl (Barbell)

Back Extension (Weighted)

Heavy bench + lower

Hip Adductor (Machine)

Hip Abduction (Band)

SQUAT PRRRR

DEADLIFT PRRRR

Pull-Up (Weighted)

BENCH PRRRR

Deload Or Repeat

DELOAD AGAIN OR REPEAT

Volume

Vol + intro strength

Strength + mid vol

Heavy (day4=any day)

DELOAD

TEST WEEK

Deload/restart week1

0 reviews for STRENGTH (ALEKS 1.0)