AS Upper,Lower,FB

If you’re looking to build muscle and strength but don’t want to be in the gym for hours and hours and all week long this is the programme for you! Very sustainable and simple way of training hit each muscle group twice a week and lift heavy with intensity you do this and you’ll grow it’s very simple, I personally add 1-2 days of cardio along side how ever that be for yourself. Give it a go and let me know how you get on.

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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

Cycling

Seated Hamstring Curl

Leg Press

Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Weighted)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Dip (Weighted)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lateral Raise (Cable)

Neck Extension

Hack Squat

Incline Bench Press (Dumbbell)

Lat Pulldown

Overhead Press (Barbell)

Lying Leg Curl

Hanging Leg Raise

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