MASS KNUCKLES MUSCLES

The purpose of this program is to make new-comers to the gym feel as welcome and confident as they possibly can be, it is also to make you build as much muscle as possible while also looking lean and fit.
=====================================
Make sure to do progressive overload every week.

“BUT KNUCKLES! WHAT IS PROGRESSIVE OVERLOAD”

Progressive overload is when you up the weight by 2.5kg or more every week if you can do more then 12 reps on the set exercise, thank me later😉
 =====================================
Main muscle groups targeted

• UPPER BACK 
• CHEST
• TRICEPS
• BICEPS
=====================================

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Skull Crusher (Barbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Dip (Weighted)

Push Day

Pull-Up (Weighted)

Bent Over Row (Barbell)

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Pull day

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Calf Raise (Machine)

Leg day (quad focused)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Upper Body

Romanian Deadlift (Barbell)

Leg Press

Hip Adductor (Machine)

Leg day (Hamstring focused) 

0 reviews for MASS KNUCKLES MUSCLES