Anti-sciencie gymbro, get big

Unleash your inner gymbro with this week-long program designed to maximize muscle growth and strength. With five intense training days, you'll focus on heavy compound lifts and isolation exercises targeting your chest and shoulders, ensuring every rep counts. Each workout is crafted to push your limits, incorporating a mix of machines, dumbbells, and cables for comprehensive muscle engagement. Get ready to embrace the grind and transform your physique—it's time to get big!

Just my buddy joe program , he big as fck tho

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Week 1

Range of motion here boys, attack that stretched part of the movement 

Pec Deck (Machine)

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Chest , best day ever

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Barbell)

Shoulders

Big strech on the back boys, go past failure to partials on the pulldown and cable rows

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Dumbbell Row

Wide Grip Lat Pulldown

Pullover (Dumbbell)

Standing Calf Raise

Back

Leg Curl

Leg Extension

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Seated Calf Raise

Legs 

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Arm and forearms , finally

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