A geezers guide to girth

Dylan S.

Unlock your potential with "A Geezer's Guide to Girth," a focused 12-week program designed for serious lifters looking to enhance muscle size and strength. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, weighted pull-ups, and bench presses, all tailored to maximize your gains. This program is perfect for those ready to challenge themselves and push past their limits in a garage gym setting. Get ready to build serious muscle and redefine your physique!

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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

Pull-Up (Weighted)

Bent Over Row (Dumbbell)

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

Chest Press (Machine)

Tricep Rope Push Down (Cable)

Seated Row (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Hamstring Curl

Squat (Barbell)

Hack Squat

Split Squat (Dumbbell)

Leg Extension

Hip Thrust (Dumbbell)

1 reviews for A geezers guide to girth

Dylan S.