centipede

Unleash your potential with the "Centipede" program—a comprehensive 1-week bodybuilding journey designed to sculpt and strengthen your entire physique. With five intense sessions each week, you'll dive into a variety of exercises targeting major muscle groups, including chest, back, legs, and arms, using a full gym bu setup. Each workout is structured around a 90-minute timeframe, ensuring you maximize your efforts while keeping your routine efficient and effective. Get ready to transform your body and elevate your strength with this focused and dynamic training plan!

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Week 1

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Shoulder Press (Machine)

JM Press

Push

Wide Grip Lat Pulldown

T-Bar Row

Reverse Pec Deck

Seated Dumbbell Curl

Single Arm Row (Cable)

Hammer Curl (Cable)

Pull

Squat (Smith Machine)

Standing Calf Raise

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

Hip Adductor (Machine)

Hanging Leg Raise

Legs

Preacher Curl (EZ Bar)

Chest Press (Machine)

Upper

Lower

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