Lifting/bodybuilding blend

This program is pretty easy to follow, and is for people who don't really enjoy most of the "traditional" compound lifts and for people like me that have very bad knee pains/problems which makes lots of squatting types very difficult and painful, and simply not worth it.

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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

Hack Squat

Leg Press

Reverse Hyperextension

Leg Curl

Leg Extension

Plank

Lower/Legs

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Single Arm Row (Cable)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Pull/rear delt

Lunge (Dumbbell)

Seated Calf Raise

Russian Twist

Leg/Lower

2 - 3 min rests

Controlled, strong reps as much as possible!

Decline Push Up

Face Pull

Bench Press (Dumbbell)

Overhead Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Barbell)

Push/rear delts

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