Scion's big guy program

This training focuses on putting more effort in one muscle group at a time. We combine training according to synergy, meaning bench press with triceps, as they tire at the same time. We combine Back training with biceps. Squats with leg and core training.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Chest

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Lat Pulldown (Close Grip)

Reverse Pec Deck

Back

Squat (Barbell)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Dynamic Side Plank

Back Extension

Quats

Bulgarian Split Squat (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Farmer Carry

Abs Crunch (Bodyweight)

Delts

Quads

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