Slow recovery

This program is aimed at individuals with slow muscle development, weak muscle recovery, who are natural (non-hormonal users), and have a lot of free time during the day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Extension

Leg Curl

Leg Press

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Incline Fly Press (Dumbbell)

Cable Crossover

Push Up

Single Arm Iso Row

Lat Pulldown

Chin-Up (Assisted)

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Tricep Extension (Cable)

Monastery Tricep Extension

Single Arm Tricep Extension (Cable)

Dip (Assisted)

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl

Seated Shoulder Press (Dumbbell)

Seated Overhead Press (Barbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

High Pull

Plank

Sit Up

Decline Crunch

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