Unleash your inner strength with the Honcho Bro program, an 18-week journey designed to sculpt your upper body like never before. Committing five days a week, you'll tackle focused sessions on arms and chest, utilizing a variety of exercises from preacher curls to bench presses. Each workout is structured to maximize hypertrophy and build functional strength, ensuring you see real progress. Equip yourself with a full gym and get ready to elevate your lifting game!

Honcho Bro cock

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Arms

Bench Press (Barbell)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Dip (Weighted)

Chest

Bent Over Row (Barbell)

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Machine)

Wide Grip Pull-Up

Back

Overhead Press (Barbell)

Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Front Raise

Upright Row (Barbell)

Kelso Shrug

Shoulders

Pendulum Squat

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Legs

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