World’s Most Conga Appendages Program.

To bring up aesthetic weaknesses. 
Upper intermediate to advanced . 
Two main quad days and a deadlift posterior chain day Arm focused on upper body days

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Week 1

Week 2

Week 3

Week 4

Week 5

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Chin-Up (Weighted)

Rolling Tricep Extension (Dumbbell)

Calf Raise (Machine)

Seated Calf Raise

Skull Crusher (Barbell)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Hanging Leg Raise

Doing Wenning warm up every squat bench  deadlift day. 


Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Press

Squat (Barbell)

Front Squat (Barbell)

Leg Extension

Decline Sit Up (Weighted)

Deadlift (Barbell)

Seated Hamstring Curl

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Chest Fly (Machine)

Bench Press (Close Grip)

Dip (Bodyweight)

Push Up

Walking Lunge

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