ANT/POST v5

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

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Week 18

Bench Press (Barbell)

Lateral Raise (Machine)

Tricep Extension (Machine)

Front Raise

Single Arm Tricep Extension (Cable)

Incline Chest Press (Machine)

Leg Extension

Hip Adductor (Machine)

Abs Crunch (Machine)

Wide Grip Pull-Up

Archer Row (Cable)

Bicep Curl (Cable)

Kelso Shrug

Hammer Curl (Cable)

Standing Pullover (Cable)

Back Extension

Leg Curl

Hip Abductor (Machine)

Posterior

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