AKLions Upper lower + Arms/Back weakpoint routine

Training program to build strength and size with an added weak point day.

For weak point day feel free to change or remove exercises depending on weak point or focus.

Would run it as Upper body 1, Lower body 1, rest, Upper body 2, Lower body 2, Weak Point Day, rest

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Week 1

Week 2

Week 3

Week 4

Week 5

Single Arm Row (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Upper body 2

Deload week 
For all exercises besides main lift do 50% of weight from Week 1 

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Lateral Raise (Cable)

Single Arm Pushdown

Bicep Curl (Dumbbell)

Upper body day 1

Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Calf Raise (Leg Press)

Abs Crunch (Machine)

Lower body 1

Deadlift (Barbell)

Single-Leg Leg Curl

Leg Press (45 Degrees)

Single Leg Extension

Standing Calf Raise

Leg Raise (Captain's Chair)

Lower body day 2

Lat Pulldown

Chest Supported Row (Machine)

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Bayesian Curl

Preacher Curl (Dumbbell)

Arms and weak point 

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