Akira’s fat loss hypertrophy program

Retain muscle and rehab bad shoulder by strengthening it. Any unilateral exercises start in the bad arm. On the bad arm, we train as hard as possible with good technique and beyond failure reps with good technique. On the good arm, we only match the reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown (Neutral Grip)

JM Press

Lying Reverse Fly

Push Up

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Leg Curl

Leg Press

Back Extension (Weighted)

Walking Lunge (Dumbbell)

Face Pull

Chest Supported Row (Dumbbell)

Chin-Up (Weighted)

Tricep Pushdown (Cable)

Reverse Pec Deck

Bicep Curl (Dumbbell)

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