Operation Bench 225 (High Frequency) V.7

Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Keep form standardized week to week. Changing form does not equal progressive overload.

Bench Press (Barbell)

Unilateral Recline Curl (Dumbbell)

Unilateral Kneeling Tricep Pushdown (Cable)

Preacher Hammer Curl (Machine)

Seated Lateral Raise (Machine)

Ultra Wide-Grip Lat Pulldown

Neutral High-Incline Press (Machine)

Platz Leg Press (Machine)

Lat Row (Cable)

Kelso Shrug (Cable)

Abs Crunch (Machine)

Unilateral Lying Leg Curl (Machine)

Unilateral Calf Raise (Machine)

Neck Curl (Dumbbell)

Full Body A

Back Extension (Barbell)

Unilateral Leg Extension (Machine)

Hip Adductor (Machine)

Full Body B

0 reviews for Operation Bench 225 (High Frequency) V.7