Seth Feroce's 12 Week To Size Program

To help maximize muscle growth, using high intensity and techniques.

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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

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (Machine)

Spider Curl

Bench Press (Close Grip)

Single Arm Overhead Tricep Extension

Seated Dip (Machine)

Tricep Rope Push Down (Cable)

Arms

Belt Squat

Leg Press

Stiff Leg Deadlift

Split Squat (Smith Machine)

Walking Lunge

Standing Calf Raise

Seated Calf Raise

Legs

Overhead Press (Smith Machine)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Upright Row (Barbell)

Face Pull

Shrug (Barbell)

Cable Shoulder press

Shoulders

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Reverse Grip Seated Cable Row

Lat Pulldown (Close Grip)

Rack Pull (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Underhand Lat Pulldown

Back

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Pullover (Dumbbell)

Pec Deck (Machine)

Chest

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