Simply Swole

All in one! Build muscle, lean out, and get strong. 
- Super set or giant set different body parts to save time.
- Get at least a gram of protein per pound of body weight. 
- Only eat between 2pm and 7pm.
- Get carbs from fruit.
-Drink more water than you are now.
- Take a tsp of baking soda and 5g creatine an hour before workout.
-Fix your sleep 
- Text me if you want 9714890069

Get after it!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Seated Row (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Chest, Back, Shoulders

Leg Press

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Seated Calf Raise

Legs

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Cable Crunch

Spider Curl

Seated Dip (Machine)

Decline Crunch (Weighted)

Hyperextension

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Reverse Abs Crunch (Bodyweight)

KAS Glute Bridge

Reverse Lunge (Dumbbell)

Sumo Squat

Bulgarian Split Squat (Dumbbell)

Box Jump

100m Sprint

Booty+

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