Reys Japan Special PPLUL Arms (optional)

hit every body part at least twice a week, making improvement in weight week by week on your own. Giving arms their own day at the end of the week. 

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Push

Lat Pulldown

Barbell Row

Standing Pullover (Cable)

Seated Row (Cable)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Rear Delt Fly (Machine)

Pull

Hack Squat

Leg Extension

Squat (Smith Machine)

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Cable Crunch

Legs and abs

Shoulder Press (Machine)

Incline Chest Press (Machine)

Upper Body

Squat (Barbell)

Leg Press (45 Degrees)

Glute Bridge (Barbell)

Lower

Single Arm Pushdown

Incline Curl (Dumbbell)

Arms and Abs

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