AS Upper & Lower Vol 1

This workout is for all lifters from novice to experienced the aim is to build muscle and strength lift heavy and give it your all do not leave anything for chance. Make sure you do 2-3 warm up sets before hand then go for it with the 2 working sets. Let me know how you get on

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Hamstring Curl

Leg Press

Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Hyperextension

Standing Calf Raise

Hanging Leg Raise

Lower A

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Neck Extension

Shrug (Dumbbell)

Upper A

Lying Leg Curl

Hack Squat

Hip Abductor (Machine)

Hip Adductor (Machine)

Abs Crunch (Weighted)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Pull-Up (Weighted)

Pendlay Row

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Shoulder Press (Plate Loaded)

Lower B

Upper B

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