Leg Skipper

Maintain your overgrown tree trunks while you try to get everything else to catch up. Asynchronous routine. Lift when you're recovered, not when the calendar says. Weekly sprint sessions to introduce some ✨️ hybrid athleticism ✨️ and improve cardio without running for miles. Consider doing grip work on rest days.

Muscle group prioritization:
1. Arms
2. Shoulders
3. Chest
4. Back
5. Legs

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Close Grip)

Pec Fly (Dumbbell)

Bent Over Row (Barbell)

Seated Anterior Delt Press (AD)

Lying Side Lateral Raise

Preacher Curl (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper 1

Dead Hang

Wrist Curls

Eugene Curls

Pronation Curls

Hammer Curl (Dumbbell)

Sprint

Sprints / Grip

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Bicep Curl (EZ Bar)

Overhead Extension (EZ Bar)

Upper 2

Standing Calf Raise

Single-Leg Leg Curl

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Lower / Grip

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