Full body pump

This is a 5 days full body workout with a focus on 2 muscle groups each day. That means for each day there is one primary muscle group worked and one secondary muscle group worked. The rest of the day is spent on the other body parts, so you get to train every muscle group in each day, but to a lower extent. 

The program should take 60 minutes each day with one last optional set (70 minutes in total).

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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 (Dumbbell)

Leg Extension

Cable Crossover

Leg Curl

Chest Fly (Cable)

Barbell Row

Hammer Curl

Chest and Legs

Lat Pulldown

Front Raise

Seated Row (Cable)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Back and Shoulders 

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Leg Press (45 Degrees)

Rear Delt Fly (Machine)

Calf Raise (Leg Press)

Side Crunch (Cable)

Woodchopper With Cables

Legs and Back

Overhead Press (Machine)

Bicep Curl (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Shoulders and Arms

Bicep Curl (Dumbbell)

Seated Front Raise

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Shrug (Barbell)

Face Pull

Arms and Chest

Chest Press (Machine)

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