Transform your physique with the Perfect Body Version 1.1 program, a comprehensive 4-week plan designed for dedicated lifters. Train four days a week, focusing on targeted muscle groups including shoulders, biceps, forearms, and chest, with a mix of free weights and bodyweight exercises. Each session is crafted to maximize strength and definition, ensuring you push your limits and achieve visible results. Get ready to sculpt your ideal body and elevate your fitness journey!

Strength,size, my first step in making the ultimate body

Perfect body version 1.1

default

Week 1

Week 2

Week 3

Week 4

Seated Overhead Press (Dumbbell)

Front Raise

Face Pull

Reverse Pec Deck

Hammer Curl

Spider Curl

Battle Ropes

shoulders and bicep 

Push Up

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dead Hang

Wrist Curls

Reverse Wrist Curl (Barbell)

Suitcase Carry

forearms and chest

Pull-Up (Assisted)

Lat Pulldown

Barbell Row

Shrug (Dumbbell)

Tricep Pushdown (Cable)

Tricep Kickback

Dip (Assisted)

Back,tricep

High Pull

Incline dumbell skiers

Kettlebell Halo

shoulder bicep

Straight Bar Lat Extension

back and tricep

Chest Fly (Machine)

Reverse Bicep Curl (EZ Bar)

chest and forearm

One Arm Lateral Raise (Cable)

shoulder and bicep

Hack Squat

Box Jump

Leg Extension

Clean Deadlift

Pogo Hop

Glute Bridge (Dumbbell)

Lying Leg Curl

Straight Leg Calf Raise

Lunge (Dumbbell)

Hip Thrust (Machine)

undefined reviews for Perfect body version 1.1