POF A-B

Roberto  B.

Embark on a transformative 10-week journey with the POF A-B program, designed for serious lifters looking to build strength and muscle across all major muscle groups. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on legs, chest, and triceps. Each workout is structured to maximize intensity and efficiency, ensuring you push your limits while enjoying the process. With a full gym at your disposal, get ready to elevate your training and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Puoi ruotare le priorità, cominciare una volta con gambe o petto

Hack Squat

Leg Press

Leg Extension

Hyperextension

Leg Curl

Standing Calf Raise

Calf Raise (Leg Press)

Incline Bench Press (Smith Machine)

Incline Fly Press (Dumbbell)

Bench Press (Dumbbell)

Pec Deck (Machine)

Skull Crusher (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Reverse Pec Deck

A1 - Gambe Petto Tricipiti

Puoi alternare la priorità tra dorso e spalle

Pull-Up (Weighted)

Dumbbell Row

Pullover (EZ Bar)

Underhand Lat Pulldown

Chest Supported Row (Machine)

Shrug (Dumbbell)

Seated Military Press (Smith Machine)

Lying Side Lateral Raise

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Cable Crunch

Petto Tricipiti Gambe

Preacher Curl (EZ Bar)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Single Arm Row (Cable)

Lat Pulldown (Close Grip)

Spider Curl

Phase 1

Phase 2

1 reviews for POF A-B

Roberto B.