Beef Cannon

Made to be flexible and able to add extra rest days if needed, doesn’t have to follow the typical 7 day a week calendar but still has good frequency and enough work to grow as well as been highly customisable.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl

High Bar Squat (Barbell)

Bent Over Row (Barbell)

Cable Crunch

Leg Extension

Single Leg Calf Raise

Lower

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Reverse Pec Deck

Lateral Raise (Dumbbell)

Leg Raise (Captain's Chair)

Wrist Curls

Upper

Leg Press

Seated Anterior Delt Press (AD)

Stiff Leg Deadlift

Reverse Wrist Curl (Dumbbell)

Full body

Bench Press (Close Grip)

Underhand Lat Pulldown

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Wrist Curl Clust

Rear Delt Fly (Dumbbell)

Arm focus

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