The Barn Burner

Get stronger.  Build the bench but also work other muscles and be well rounded

Consistency:
Stay consistent. 


Rest:
Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts.

Diet:
Eat a high protein, and high to moderate calories for maximum strength and size gain.

Sleep:
Sleep between 7-9 hours of sleep a night for physical and mental health.

Exercise Form:
Peform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position.

Effort:
You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Progress when needed on isolations

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Barbell Row

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Good Morning

Chest and Arms Focus 

Chest Fly (Machine)

Lat Pulldown

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Face Pull

Rolling Tricep Extension (Dumbbell)

Bench and Shoulders Focus

Bench Press (Close Grip)

Leg Press (45 Degrees)

Leg Extension

Standing Calf Raise

Seated Military Press (Barbell)

Pin Press Bench (Barbell)

Reverse Curl (Barbell)

Bench & Leg Focus

 Chest and Arms Focus 

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