John Meadows The Executioner

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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

Seated Hamstring Curl

Squat (Barbell)

Leg Press

Stiff Leg Deadlift

Leg Extension

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Bench Press (Barbell)

Reverse Pec Deck

Lateral Raise (Dumbbell)

Shoulder Press (Plate Loaded)

Single Arm Row (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Shrug (Dumbbell)

Back Extension

Do plenty of curls and pushdowns to get your elbows greased up

Lying Leg Curl

Hack Squat

Incline Bench Press (Smith Machine)

Overhead Press (Smith Machine)

T-Bar Row

Pullover (Dumbbell)

Seated Dumbbell Curl

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Standing Calf Raise

Split Squat (Smith Machine)

Chest Press (Machine)

Incline Bench Press (Barbell)

Rear Delt Fly (Dumbbell)

Partial Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Seated Row (Cable)

Barbell Row (Smith Machine)

Rack Pull (Barbell)

Bicep Curl (EZ Bar)

Seated Overhead Rope Extensions

Safety Bar Squat

Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown (Neutral Grip)

One Arm T-Bar Row

Seated Dip (Machine)

Incline Hammer Curl (Dumbbell)

Hex Press (Chest)

Decline Bench Press (Dumbbell)

Front Raise

Meadows 6 Ways

Lat Pulldown (Single Arm)

Incline Curl (Dumbbell)

Preacher Curl (Machine)

Reverse Bicep Curl (EZ Bar)

Deficit Push Up

Seated Lateral Raise (Dumbbell)

Dumbbell Deadstop Row

Bicep Curl (Barbell)

Narrow Push Up

Split Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Squat (Paused)

Walking Lunge (Dumbbell)

Single Leg Press

Nordic Curl

Bench Press (Smith Machine)

T-Bar Row (Chest Supported)

Shrug (Barbell)

Meadow Row

Banded Good Morning

Chest Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Moderate Volume

High Volume

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