Tenacious Modified Chest-Back-Legs Program

Only 1 week, but meant to be repeated consistently
Major focus on putting a higher emphasis on smaller accessory muscle groups, some of which are highly underrated for an aesthetic physique (calves, forearms, abs, shoulders and neck)
High emphasis placed on targeting antagonistic muscle groups on different days (chest-back biceps-triceps quads-hamstrings) Shoulders and calves aren’t really “antagonistic” but the same approach is used to allow these muscle groups time to recover
Even rest days are utilized to include some light accessory to work that can be done at home.
Not too much of a focus on legs, but still present. I have naturally big glutes and don’t care much to target them. Quads and hamstrings might be a higher priority for a future phase of my progression

I must admit I don’t really understand RPE much and always take workouts to failure, close or partial reps beyond failure. So just understand that every workout is supposed to be high-effort

In addition to this, I am also doing hand grippers complimented by finger resistance bands (to combat tendonitis) every day throughout the day at work because I have naturally small forearms that need extra attention

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Week 1

Neck Flexion

Neck Curl

Neck Extension

Hanging Leg Raise

Rest Day - light work at home

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Seated Row (Machine)

Lat Pulldown

Tricep Extension (Machine)

Leg Curl

Cable Crunch

Pronation Curl

Shoulders Back and Triceps

Shoulders, Back and Triceps

Bench Press (Smith Machine)

Smith Machine Calf Raises

Preacher Curl (EZ Bar)

Chest Fly (Cable)

Face Away Cable Curl

Barbell Finger Curls

Reverse Pec Deck

Chest, Calves, Biceps

Squat (Barbell)

Shrug (Dumbbell)

Dead Hang

Lower body & accessory

Leg Extension

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