Pazerfist II: Frontschwein

Each assault will see two targeted assaults on three groupings of musculature. Each week will alternate focus on specific lifts/muscles by switching their order throughout the week. Each assault will also break the groupings into VOLUME or INTENSITY, allowing for a complete approach to muscle breakdown/stimulation in a full week’s onslaught. One rest day is programmed, but more can and should be taken depending on fitness level/overall strength.

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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 (Dumbbell)

Seated Dip (Machine)

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Face Pull

HULL

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Close Grip Bench Press (Smith Machine)

Tricep Pushdown (Cable)

CANONS

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

TRACKS

Preacher Curl (Machine)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Tricep Kickback

Seated Military Press (Smith Machine)

Upright Row (Cable)

Deadlift (Barbell)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Cable Crossover

Hack Squat

Leg Extension

Leg Curl

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