Banana Shake II Electric Boogaloo

Intermediate to advanced lifters only. This program focuses heavily on Back Chest and Shoulders with 2/3x frequency pw. Legs are also hit seriously hard. 

Training frequency is Monday Tuesday REST Thursday Friday Saturday REST.

You want to be fresh for the hardest sessions each week on Monday and Wednesday. Most if not all exercises require you to find a heavy weight at around RPE 8 and take yourself almost to failure and then the final set hit failure on RPE 10.

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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

Week 17

Week 18

Seated Hamstring Curl

Pendulum Squat

Leg Press

Hack Squat

Hip Adductor (Machine)

Lying Leg Curl

Hip Thrust (Machine)

Standing Calf Raise

LOWER

Shoulder Press (Machine)

Y Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

T-Bar Row

Shrug (Dumbbell)

Shack (Shoulders & Back)

Pull-Up (Neutral Grip, Weighted)

Lat Pulldown (Single Arm)

Bent Over Row (Barbell)

High Row

Chest Supported Row (Machine)

Chest Press (Machine)

Pec Deck (Machine)

Rear Delt Fly (Cable)

Upright Row (Cable)

UPPER

Leg Curl

Romanian Deadlift (Barbell)

Leg Extension

Hip Thrust (Barbell)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Concentration Curl

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

LARMS

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Kelso Shrug

Reverse Pec Deck

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