Joey

**Joey** is a dynamic 1-week training program designed to elevate your strength and sculpt your physique with six intense workout days. Each session targets key muscle groups, including quads, chest, back, and hamstrings, utilizing a mix of machines and free weights to maximize your gains. With exercises like the Smith Machine Squat and T-Bar Row, you'll push your limits and build muscle efficiently. Perfect for those ready to commit to a week of focused training, this program will leave you feeling stronger and more empowered in just seven days. Get ready to transform your workouts!

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Week 1

Squat (Smith Machine)

Calf Raise (Machine)

Hack Squat

Leg Extension

Quads

Bench Press (Smith Machine)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Push

T-Bar Row

Standing Pullover (Cable)

Seated Row (Machine)

Shrug (Dumbbell)

Lat Pulldown

Back

Hyperextension

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Hamstring

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Face Away Cable Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Arms

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