Napalm Planet Fitness

The purpose of this program is to build a barn door back, bowling ball shoulders, massive chest, gorilla arms and tree trunk legs.

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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

Incline Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Overhead Tricep Extension (Cable)

Seated Dip (Machine)

Cross Body Cable Tricep Extensions

Push

Smith Machine Helms Row

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Kelso Shrug

Face Pull

Seated Row (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

High cable curl

Pull

Squat (Smith Machine)

Hip Thrust (Machine)

Leg Curl

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Farmer's Walk (Weighted)

Legs

Chest Press (Machine)

Chest Supported Row (Machine)

Bayesian Curl

Upper

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Standing Calf Raise

Wrist Curls

Reverse Wrist Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Lower

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