change

4 days a week upper lower split programmed to build muscle and increase strength every session
after your 4 days restart the program and repeat
enjoy💪

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Week 1

Upper Pec Raise

Pec Deck (Machine)

Shoulder Press (Machine)

Wide Grip Lat Pulldown

Tnf Row

Single Arm Tricep Extension (Cable)

Single Arm Preacher

Tnf Curl

Lateral Raise (Cable)

Shrug (Barbell)

upper A

Hip Adductor (Machine)

Seated Hamstring Curl

Stiff Leg Deadlift

Leg Extension

Hip Thrust (Machine)

Back Extension (Weighted)

Calf Raise (Machine)

Wrist Curls

Reverse Bicep Curl (EZ Bar)

lower A

Single Arm Overhead Tricep Extension

upper B

Squat (Smith Machine)

Hip Abductor (Machine)

lower B

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