naithen locked in 🙄🏋️‍♀️🏋️‍♀️😱😱

Get ready to transform your physique with the "naithen locked in" program! Over the course of 9 weeks, this comprehensive plan features 18 intense workout sessions designed for novice lifters, focusing on bodybuilding and bodyweight fitness. Each 100-minute session targets major muscle groups through a variety of exercises, including bench presses, weighted dips, and overhead presses, ensuring balanced strength development. With a full gym required, you'll have all the tools you need to push your limits and achieve impressive results. Embrace the challenge and unlock your potential!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Wide Grip)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Barbell Row

Overhead Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Wrist Curls

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