Benevolent Shrine

Build as much muscle as possible while bulking with check in weekly. Monitoring weight, physique and strength changes.

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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

Week 17

Week 18

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Seated Row (Cable)

Tricep Pushdown (Cable)

Pullover (Dumbbell)

Pull Day

Incline Bench Press (Smith Machine)

Bent Over Row (Barbell)

Decline Crunch

Dip (Bodyweight)

High Row

Chest Fly (Cable)

Chest and Back

Shoulder Press (Machine)

Preacher Curl (Dumbbell)

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Rear Delt Fly (Machine)

Shoulders and Arms

Chest Press (Machine)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Push Day

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Leg Day

Push Day: Deload and Check In

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