Guaranteed muscle growth

This can be done all in one week, but I split it up since I spend 2 hours in the gym. I do a 4 second eccentric on every exercise except for leg day for 2 weeks, then normal lifting deload for 2 weeks. Rinse and repeat.

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Week 1

Week 2

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Cable Chest Fly On Bench

Pec Deck (Machine)

Cable Crossover

Chest 1

V-Handle Tricep Pushdown (Cable)

Seated Dip (Machine)

Hammer Curl

Spider Curl

Reverse Bicep Curl (EZ Bar)

Arms 1

Seated Calf Raise

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Kettlebell Tibialis Raises

Trap Bar Jumps

Legs 1

Trap Bar Deadlift

Lat Pulldown

Lat Pulldown (Close Grip)

T-Bar Row

Back 1

Seated Military Press (Barbell)

Front Raise

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Shoulders 1

Bench Press (Close Grip)

Tricep Kickback

Overhead Extension (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep accessory

Bicep Curl (Barbell)

Preacher Curl (Barbell)

Concentration Curl

Reverse Wrist Curl (Barbell)

Bicep accessory

Incline Bench Press (Smith Machine)

Chest 2

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