Comeback after catching a flu 🤧

Get strong and get big also train your body in every position possible so there will not be any uncomfortable positions good for all in my opinion recommend 😁

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Dip (Weighted)

Military Press (Barbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Push day 

Pull-Up (Bodyweight)

Single Arm Iso Row

Bent Over Row (Barbell)

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Lat Prayer

Pull day 

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

JM Press (Smith Machine)

Push day hypertrophy 

Squat (Barbell)

Leg Curl

Leg Extension

Hip Thrust (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Lat Pulldown (Close Grip)

Rear Delt Fly (Cable)

Pull day hypertrophy 

Deadlift (Barbell)

Sissy Squat

Back Extension

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