Torso/Legs/ShArms

my bulking plan for next year.
Focus on hypertrophy and strength

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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

Pull-Up (Weighted)

Dip (Weighted)

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Squat (Barbell)

Split Squat (Dumbbell)

Hyperextension

Lying Leg Curl

Kelso Shrug

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Barbell Row

Incline Bench Press (Barbell)

Lat Pulldown

Bench Press (Dumbbell)

Pendulum Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Shoulder Press (Machine)

JM Press (Smith Machine)

Shrug (Barbell)

Bench Press (Barbell)

T-Bar Row

Fly Press (Dumbbell)

Bent Over Row (Dumbbell)

Pullover (Dumbbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Split Squat (Smith Machine)

Hip Thrust (Machine)

Overhead Press (Barbell)

Incline Curl (Dumbbell)

Alternating Dumbbell Curl

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