Basic Bitch Workout

Unleash your potential with the Basic Bitch Workout, a structured 12-week program designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a variety of effective exercises targeting major muscle groups, including chest, back, and arms, using a full gym setup. Each session combines strength training with a focus on form and intensity, ensuring you build muscle and confidence. Get ready to transform your routine and achieve your fitness goals with this no-nonsense approach!

Basic weight lifting program. Enough volume to define and sculpt from beginner to advanced lifters. You can swap exercises to free weights or hammer straight as you see fit to change things up.

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Week 12

Incline Bench Press (Smith Machine)

Bench Press (Smith Machine)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Seated Dip (Machine)

Tricep Pushdown (Cable)

V-Handle Tricep Pushdown (Cable)

Abs Crunch (Machine)

Bent Over Row (Barbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Lat Pulldown (Close Grip)

Straight Arm Pulldown

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Oblique Crunch

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Front Raise

Rear Delt Fly (Machine)

Shrug (Barbell)

Reverse Abs Crunch (Bodyweight)

Hack Squat

Stiff Leg Deadlift

Leg Press

Leg Extension

Lying Leg Curl

Walking Lunge

Calf Raise (Machine)

Bicycle Crunch

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