Afred strength

after the end of the program, you will find your one rep max and repeat the program. This program can be used indefinitely because then includes high volume and high intensity.

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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

Bench Press (Barbell)

Preacher Curl (Barbell)

Hammer Curl

Tricep Rope Push Down (Cable)

Tricep Kickback

Sunday

Squat (Barbell)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Deadlift (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Cable)

thursday 

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