tbJP ( Full Body )

It HAS TO work

- Main philosophy of this program is doing only 1 set to failure of certain movement pattern, and rep ranges, so you can swap exercises freely
- Focus on standardization, every rep has to look same, last are just slower
- Everything just 1 set to failure
- Progress on an exercise just after doing full cycle, except of calves
- Add significantly more weight if upper rep range is hit (like 5kg to bench then you will probably do 6 reps or sum)
- Progress adding reps or little weight after each cycle (so after all ABCD workouts you add weight to the exercise)
- Get some 0,5kg plates so you can add little weight, can break plateaus and is very easy to progress
- Many warmup sets at the beginning like 6 warmups 

All best!

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Week 12

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Seated Calf Raise

Chest Press (Machine)

Seated Overhead Press (Barbell)

Close Grip Machine Press

One Arm Lateral Raise (Dumbbell)

High Row

T-Bar Row

Single Arm Tricep Pushdown

Alternating Dumbbell Curl

Abs Crunch (Weighted)

Bench Press (Barbell)

Shoulder Press (Machine)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Romanian Deadlift (Barbell)

Single Leg Press

Leg Extension

Stiff Leg Deadlift

Squat (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Close Grip)

One Arm Lateral Raise (Cable)

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Bayesian Curl

Abs Crunch (Machine)

Incline Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Dip (Weighted)

Single Arm High Row (Cable)

Lat Pulldown

French Press

Preacher Curl (EZ Bar)

Leg Curl

Leg Press

Single Leg Extension

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