RP Strength and endurance

To improve lats, traps, forearms, calves, neck.

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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

Leg Press (45 Degrees)

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Tricep Dip (Bodyweight)

Quads and Triceps

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Farmer's Walk (Weighted)

Back, Biceps, Forearm

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Cable Crunch

Chest, Shoulder, Collar

Shrug (Dumbbell)

Upright Row (Barbell)

Reverse Wrist Curl (Barbell)

Hanging Leg Raise

Cardio (LISS)

Oblique Crunch

Ring Push Up

Collar, Neck, Cardio

Hip Thrust (Machine)

Walking Lunge

Seated Calf Raise

Hyperextension

Tricep Kickback

Lying Tricep Extension (Barbell)

Hamstring, Adductor, Tricep

Single Arm Row (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Back, Biceps

Bench Press (Barbell)

Pec Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Ab Wheel

Lying Leg Raise

Chest, Shoulder

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