NO LEGS DAY BY ME

Unlock your potential with the **NO LEGS DAY BY ME** program, a dynamic four-week journey designed for intermediate lifters. This program features 20 intense workouts, each lasting 90 minutes, focusing on bodybuilding and muscle sculpting without traditional leg days. You'll engage in a variety of upper body and core exercises, utilizing machines and dumbbells to build strength and enhance athletic performance. Get ready to redefine your limits and achieve a balanced physique!

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Week 1

Week 2

Week 3

Week 4

Leg Extension

Bulgarian Split Squat (Dumbbell)

Lat Pulldown

Seated Row (Machine)

Standing Pullover (Cable)

Bent Over Row (Dumbbell)

High Bar Squat (Barbell)

Seated Calf Raise

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Decline Bench Press (Dumbbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Hammer Curl (Dumbbell)

Spider Curl

Shrug (Dumbbell)

Plank

Hip Thrust (Barbell)

Glute Kickback

Tricep Pushdown (Cable)

Dip (Bodyweight)

French Press

Hanging Leg Raise

Reverse Pec Deck

Seated Military Press (Barbell)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

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