Meliodas Build

A workout that can be done in under 60 minutes that will help you build or maintain muscle mass as a short king.

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Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Military Press (Smith Machine)

Push Up

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Plate)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Push

Pull-Up (Weighted)

Barbell Row

Lat Pulldown (Close Grip)

Single Arm Rear Delt Cable Fly

Seated Row (Cable)

Seated Dumbbell Curl

Hammer Curl (Dumbbell)

Cable Crunch

Pull

Leg Extension

Squat (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Lateral Raise (Cable)

Legs

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Lat Pulldown

Lat Prayer

Preacher Curl (Dumbbell)

Upper

Deadlift (Barbell)

Zercher Squat (Barbell)

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Lower

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