HMG LI-HF

Low Intensity, High Frequency. Start with roughly 50 percent of your max on any given lift. Increase weight by 5 pounds on weeks 5, 9, and 13.

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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

Week 16

Box Squat (Barbell)

Seated Goodmorning

Bench Press (Close Grip)

Seated Row (Cable)

Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Squat (Barbell)

Leg Curl

Bench Press (Barbell)

Lat Pulldown

Tricep Extension (Barbell)

Bicep Curl (Cable)

Belt Squat

Romanian Deadlift (Barbell)

Pin Press Bench (Barbell)

Power Shrug

Skull Crusher (Barbell)

Hammer Curl (Cable)

Kneeling Squat

Good Morning

Spoto Press

Bent Over Row (Barbell)

Single Arm Tricep Extension (Cable)

Bicep Curl (Barbell)

Leg Extension

Deadlift (Barbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

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