Abel - Machine

Transform your lower body and upper body strength with the Abel - Machine program, a focused 2-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of machine and dumbbell exercises targeting your legs, glutes, and back, ensuring balanced development and muscle growth. Each session incorporates high-rep sets and supersets, pushing your limits while maximizing efficiency. Get ready to elevate your training and achieve impressive results!

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Week 1

Week 2

Hack Squat

Goblet Squat

Step-Up (Weighted)

Single Leg Press

Leg/Glute 10RM 1/2

Lat Pulldown (Single Arm)

Seated Row (Cable)

Straight Arm Pulldown

Shoulder Press (Machine)

Bicep Curl (Machine)

Face Pull

Lat Pulldown

Pull 1/2

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Leg/Glute 10RM 2/2

Lat Pulldown (Neutral Grip)

Straight Bar Lat Extension

Bicep Curl (Dumbbell)

Pull 2/2

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Back Extension

Push, Legs, Abs

Bench Press (Smith Machine)

Chest Fly (Cable)

Pistol Squat

Glute Kickback (Cable)

Hanging Knee Raise

Russian Twist

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