Christian's Program

This program is designed to help you build strength and muscle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Rear Delt Fly (Dumbbell)

Deadlift (Barbell)

Dumbbell Row

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Bicep Curl (Cable)

Hammer Curl

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Skull Crusher (Barbell)

Dip (Weighted)

Squat (Barbell)

Hip Thrust (Barbell)

Hamstring Curl

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Tricep Pushdown (Cable)

Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Larsen Press (Barbell)

Leg Extension

Bulgarian Split Squat (Dumbbell)

Leg Press

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Back Extension (Weighted)

Tempo Bench Press

Deadlift (Paused)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Lat Pulldown

Leg Curl

V-Handle Tricep Pushdown (Cable)

Seated Row (Machine)

Face Pull

Lying Leg Curl

Back Extension

Calf Raise (Machine)

Incline Bench Press (Barbell)

Reverse Curl (Barbell)

Tricep Extension (Cable)

T-Bar Row

Single Leg Press

Pull-Up (Bodyweight)

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