Marcello's Full Body Guide

I created this program to help attack my own weak points (chest, hamstrings, quads) to give myself a more complete physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Curl

Squat (Barbell)

Hack Squat

Leg Extension

Calf Raise (Machine)

Hanging Leg Raise

Decline Crunch (Weighted)

Legs

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Arnold Press

Lateral Raise (Dumbbell)

Around The World

Tricep Rope Push Down (Cable)

Push

Deadlift (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Pullover (Dumbbell)

Bent Over Fly (Dumbbell)

Incline Curl (Dumbbell)

Concentration Curl

21s (EZ Bar)

Pull

Single-Leg Leg Curl

Pendulum Squat

Single Leg Press

Hip Thrust (Machine)

Hip Abductor (Machine)

Calf Raise (Leg Press)

Russian Twist (Dumbbell)

Plank

Lower

Bench Press (Barbell)

Chest Fly (Machine)

Lateral Raise (Cable)

Seal Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

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