13 weeks lock in on diddy

**13 Weeks Lock In on Diddy** is an intense 13-week workout program designed to maximize your strength and muscle gains. With a commitment of 52 days, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, arms, back, and legs. Each session is structured to push your limits, featuring compound lifts like the bench press and targeted isolation movements such as cable curls. Stay motivated as you progress through this comprehensive plan, ensuring you build muscle and enhance your overall fitness. Get ready to lock in your gains! at

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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

Bench Press (Barbell)

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Lat Pulldown

Seated Row (Machine)

Tricep Rope Push Down (Cable)

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Leg Press (45 Degrees)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Seated Dip (Machine)

Lat Pulldown (Close Grip)

Single Arm Tricep Extension (Cable)

Bent Over Row (Barbell)

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

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