Full body

Transform your physique in just one week with this comprehensive full-body program designed for novice lifters. Comprising three sessions, each lasting around 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, from chest and back to legs and core. Utilizing a full gym setup, this program emphasizes bodybuilding techniques to build strength and muscle definition. Get ready to challenge yourself and see visible results as you commit to this focused training plan!

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Week 1

Rear Delt Fly (Cable)

Chest Fly (Cable)

Seated Row (Cable)

Wide Grip Pull-Up

Face Pull

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Upper-Body 

Leg Press

Leg Extension

Hamstring Curl

Hanging Leg Raise

Romanian Deadlift (Barbell)

Lower

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lat Pulldown

Lateral Raise (Cable)

Spider Curl

Tricep Pushdown (Cable)

Upper

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