Heavy Duty: Build a bison size thick neck

Blow your back, soul and mind! Build a back like Dorian Yates, legs like Tom Platz and unleash "One set" Mike Mentzer without the meth. All while you iron any weaknesses. 
Warning: Fear of injuries will be detrimental for this program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Face Pull

Pec Deck (Machine)

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Barbell Hang High Heavy Pulls

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Chest, Shoulder and Triceps

Stair Climber

Nordic Curl

Copenhagen Plank

Knee Stability, Core

Pullover (Dumbbell)

Underhand Lat Pulldown

Barbell Row

Seated Row (Cable)

Single Arm Row (Dumbbell)

Stiff Leg Deadlift

Rear Delt Row

Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Back

Open external shoulder rotation prior. 
Seated press with kettlebells.

Banded KB + Band High Pulls Scap Retract

Barbel Hang High Heavy Pulls

Lying Side Lateral Raise

Cuban Press

Seated Z Press

Shoulder Press (Machine)

Standing Behind Neck Shoulder Press (Barbell)

Single Arm High Carry

Single Arm Farmer Carry

Weighted Side Extensions

Turkish Get Up

Rotator cuff, Core

Swim

Cardio

Leg Extension

Leg Press (45 Degrees)

Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Seated Calf Raise

Calf Raise (Leg Press)

Legs

Depending on the day, 1-3 deadlift movements 

Jefferson Curl

Pull-Up (Weighted)

Deadlift (Barbell)

Behind The Back Deadlift 

Jefferson Deadlift 

Zercher Deadlift

Trap Bar Deadlift

Teeth Deadlift 

American Kettlebell Swing

Forearm Plate Row

DEADLIFT the world 

Shoulders, Tri, Abs

Seated Row (Machine)

Chest, Bi, Calf

Zercher Squat (Barbell)

Jefferson Squat

Incline Leg Raises

Legs, Abs 

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