Born to Mack

Build a muscular, aesthetic physique with a wide back, capped shoulders, strong upper chest, and powerful legs while using only Planet Fitness equipment.

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Week 1

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Week 8

Week 9

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Week 12

Week 13

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Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Smith Machine Bent Over Row

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Kelso Shrug (Chest Supported)

Upper 1

Squat (Smith Machine)

Standing Calf Raise

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Thrust (Machine)

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower 1

Lat Pulldown (Neutral Grip)

Helms Row

Incline Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Straight Arm Pulldown

Lateral Raise (Cable)

Kelso Shrug

Upper 2

Romanian Deadlift (Dumbbell)

Leg extension (One Legged)

Lying Leg Curl

Seated Calf Raise

Lower 2

Seated Overhead Press (Dumbbell)

Preacher Curl (EZ Bar)

Bayesian Curl

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Hammer Curl (Cable)

Wrist Curl + Reverse Wrist Curl

Bro day

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