Rick Rude

To build an 80s Rick Rude inspired physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Pec Deck (Machine)

Hanging Leg Raise

Cable Crunch

Wide Grip Pull-Up

Barbell Row

Underhand Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Leg Extension

Lying Leg Curl

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Upright Row (Barbell)

Front Raise

Side Crunch (Cable)

Ab Wheel

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Concentration Curl

Preacher Curl (Barbell)

Reverse Bicep Curl (Dumbbell)

Cardio

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