Embark on a transformative 12-week journey with KENSHIRO, designed for those ready to elevate their strength and physique. This program spans five days a week, focusing on targeted muscle groups each session, from powerful push and bicep workouts to comprehensive hamstring, trap, and core training. Experience a mix of free weights and machines to maximize your gains, ensuring you build muscle and increase endurance. Get ready to push your limits and redefine your fitness goals!

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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

AD Press (Smith Machine)

Bench Press (Dumbbell)

Preacher Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Neck Curl

Push/Biceps

Stiff Leg Deadlift

Chest Supported Row (Machine)

Leg Curl

Upright Row (Barbell)

Abs Crunch (Weighted)

Hamstrings/Traps/Abs

Pullover (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Lats/Triceps

Incline Bench Press (Smith Machine)

Incline Curl (Dumbbell)

Lateral Raise (Machine)

Shoulders/Triceps/Abs

Shrug (Barbell)

Leg Press (45 Degrees)

Farmer's Walk (Weighted)

Leg Extension

Quads/Lats

Romanian Deadlift (Barbell)

Sit Up

Hack Squat

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