Flesh & Metal

3-day program

Traps, Arms, Forearms, Back, Delts, 

Strength, Power, Size

Barbell, Calisthenics

Take time to do the following:
- Neck Training (160-200 reps/week)
- Ab Training (9 sets/week)
- Grip Training (CoC/Towel Pullups, Fat Grip Hangs on a "fourth day")

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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

Incline Bench Press (Barbell)

Preacher Curl (Dumbbell)

Overhead Extension (EZ Bar)

Underhand Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Cossack Squat

Single Arm Deadlift

Cable Crunch

Neck Curls + Extensions

Zercher Squat (Barbell)

Stiff Leg Deadlift (Snatch Grip)

Dip (Weighted)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Decline Crunch

Hollow Body Pullups

Bench Press (Close Grip)

Single Arm Row (Cable)

Incline Chest Fly (Dumbbell)

Preacher Curl (EZ Bar)

Meadows Rear Delt Swing

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