ANT/POST v6

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

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Week 18

Wide Grip Pull-Up

Archer Row (Cable)

Preacher Curl (Machine)

Kelso Shrug

Cuffed Reverse Curl (Cable)

Standing Pullover (Cable)

Leg Curl

Back Extension (Weighted)

Hip Abductor (Machine)

Wrist Curls

Posterior

Pec Deck (Machine)

Lateral Raise (Machine)

Single Arm Tricep Extension (Cable)

Front Raise

Single Arm Overhead Tricep Extension

Incline Chest Press (Machine)

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

Reverse Wrist Curl (Cable)

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