Train.

9 RPE and every exercise must follow dynamic double progression

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Week 15

Week 16

Chest Fly (Cable)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

French Press

Tricep Rope Push Down (Cable)

Neck Extension

Neck Flexion

Neck Curl

Push 2 (chest & tri focused)

Seated Overhead Press (Dumbbell)

Push 1 (assorted)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Calf Raise (Machine)

McGill Big 3

Bicycle Crunch

Legs

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Forearm Supenation & Rises

Pull (arms focused)

Bent Over Row (Barbell)

Lat Pulldown

Preacher Curl (EZ Bar)

Face Pull

Pull 2 (back focused)

Incline Bench Press (Dumbbell)

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