BRICK WALL

5 days a week, get jacked and strong. Allow for 2 days of recovery per week.

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Week 5

Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Seated Row (Cable)

Shoulder Press (Machine)

Lateral Raise (Machine)

Torso

Unilateral Lat Focused Row

Hammer Curl (Dumbbell)

Face Away Cable Curl

Rear Delt Fly (Machine)

Pull

Shoulder Press (Plate Loaded)

Chest Press (Machine)

JM Press (Smith Machine)

Tricep Extension (Machine)

Push

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Calf Raise (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Hamstring Curl

Romanian Deadlift (Barbell)

Single Leg Press

Leg Extension

Limbs 

Seated Hamstring Curl

Hack Squat

Stiff Leg Deadlift

Legs

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