Ricks training 😛😛😛 (1)

Unlock your strength potential with "Rick's Training," a dynamic 2-week program designed for dedicated lifters. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring exercises like weighted pull-ups, barbell squats, and more. Each session is crafted to enhance muscle growth and endurance, utilizing minimal equipment for maximum results. Get ready to challenge yourself and see real progress in just 14 days!

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Week 1

Week 2

Pull-Up (Weighted)

Dip (Weighted)

Barbell Row

Tempo Bench Press

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Skull Crusher (Dumbbell)

Hanging Leg Raise

Upper

Squat (Barbell)

Leg Extension

Leg Press

Leg Curl

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Hip Abductor (Machine)

Single Arm Farmer Carry

Lower

Chest Fly (Machine)

Shoulder Press

Lateral Raise (Dumbbell)

Wrist Curls

Push

Tempo Deadlift

Preacher Curl

Face Pull

Cable Crunch

Pull

Leg day

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