The Wayjacked Machine

Ideal for beginners and intermediates who want to push themselves. 
Arms 3x a week, no spider physique.
Blank sets are for rest pause, meaning that you rest 10-15s then take your set to another failure.

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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

Upper 1

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Hanging Leg Raise

Lower 1

Upper 2

Squat (Paused)

Lateral Raise (Cable)

Back Extension (Weighted)

Bulgarian Split Squat (Dumbbell)

Lower 2

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