Summer insane lock in

Get ready to transform your physique with the "Summer Insane Lock In" program! Over the course of 4 weeks, you'll hit the gym 5 days a week, targeting all major muscle groups with a mix of barbell, dumbbell, and cable exercises. This comprehensive routine includes powerful movements like bench presses, lat pulldowns, and tricep pushdowns, designed to build strength and definition. With a focus on intensity and progressive overload, you'll be on your way to achieving your summer fitness goals in no time!

For people looking to lock in for a month during summer to get as lean as possible, please consult a healthcare professional before engaging in a calorie surplus and maintaining proper nutrition before joining this plan

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Hip Thrust (Machine)

Leg Press

Seated Calf Raise

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Cross Body Cable Extension

Shoulder Press (Machine)

Chest Press (Machine)

Chest Fly (Machine)

Push 

Lat Pulldown

Hammer Curl (Dumbbell)

Seated Row (Cable)

Single Arm Row (Cable)

Spider Curl

Shrug (Dumbbell)

Pull

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