MASS KNUCKLES MUSCLES V2

The purpose of this program is to make new-comers to the gym feel as welcome and confident as they possibly can be, it is also to make you build as much muscle as possible while also looking lean and fit.
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Make sure to do progressive overload every week.

“BUT KNUCKLES! WHAT IS PROGRESSIVE OVERLOAD”

Progressive overload is when you up the weight by 2.5kg or more every week if you can do more then 12 reps on the set exercise, thank me later😉
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Main muscle groups targeted

• UPPER BACK 
• CHEST
• TRICEPS
• BICEPS
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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

Pec Deck (Machine)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Lateral Raise (Cable)

Push day

Pull-Up (Weighted)

Bent Over Row (Barbell)

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull day

Preacher Curl (EZ Bar)

Wrist Curls

Lat Pulldown

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Upper body

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Lying Leg Curl

Calf Raise (Machine)

Abs Crunch (Weighted)

Leg day (quad focused)

Romanian Deadlift (Barbell)

Leg Press

Hip Adductor (Machine)

Leg day (hamstring focused)

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