Escanor The Lion Sin

A 4 day full body routine aiming for building strength and muscle . IMPORTANT NOTE : Every second week decrease the weight on main lifts for 2-3 extra reps

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Incline Chest Press (Machine)

Lying Leg Curl

Lat Pulldown (Close Grip)

Bicep Curl (EZ Bar)

Hanging Leg Raise

Leg focus

Bench Press (Barbell)

Chest Fly (Cable)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Arnold Press

Tricep Rope Push Down (Cable)

Power Shrug

Chest focus

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Seated Row (Cable)

Hip Abductor (Machine)

Bicep Curl (Machine)

Abs Crunch (Machine)

Seated Calf Raise

Dip (Bodyweight)

Delts focus

Lat Pulldown

Bent Over Row (Barbell)

Leg Press

Upright Row (Cable)

Hammer Curl

Back focus

Chest Press (Machine)

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