Coopers 1st plan

**Cooper's 1st Plan** is an 8-week program designed to build strength and muscle across all major muscle groups. With a commitment of 40 days, this program emphasizes progressive overload through a variety of exercises, including the Incline Bench Press, Wide Grip Lat Pulldown, and more. Each workout is structured to target specific muscle groups, ensuring balanced development while keeping you engaged and motivated. Get ready to challenge yourself and transform your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Tricep Extension (Cable)

Shoulder Press (Machine)

Seated Dip (Machine)

Wide Grip Lat Pulldown

Seated Row (Machine)

Preacher Curl (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

Bayesian Curl

Kelso Shrug

Standing Calf Raise

Leg Extension

Leg Press

Hamstring Curl

Hip Abductor (Machine)

Chest Supported Row (Machine)

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