**KD AV** is an intense 1-week program designed to maximize your strength and muscle gains through a focused 4-day split. Each session targets specific muscle groups, including chest, back, arms, and legs, utilizing a mix of free weights and machines to ensure comprehensive development. With a blend of compound and isolation exercises, this program pushes your limits while allowing for adequate recovery. Get ready to elevate your training and see real results in just one week!

KD AV (1)

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Week 1

Pendulum Squat

Stiff Leg Deadlift

Calf Raise (Machine)

Leg Extension

Seated Hamstring Curl

Decline Sit Up (Bodyweight)

Legs

AD Press (Smith Machine)

Lat Pulldown (Close Grip)

Lat Pulldown (Single Arm)

Chest Press (Machine)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Chest Fly (Machine)

Chest/Back

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Overhead Extension (EZ Bar)

Reverse Wrist Curl (Barbell)

Lateral Raise (Cable)

Arms

Bench Press (Barbell)

Shoulder Press (Machine)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Cable Crunch

Pec Deck (Machine)

Shrug (Dumbbell)

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