Raider (Feat. Reddit)

Getting bigger and stronger, with a healthy heart. Added cardio, and some exercises to work on my own personal weak points.

Might be too much volume for beginners, so if you're using this, do 1 less set per exercise.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

15 Incline Mill (Walk)

Pull-Up (Bodyweight)

Seated Row (Cable)

Dead Hang

Deadlift (Barbell)

Hamstring Curl

Leg Extension

Cardio (Zone 2)

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Squat (Barbell)

Hip Thrust (Machine)

Preacher Hammer Curl

Pull-Up (Neutral Grip, Bodyweight)

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