Push pull legs and upper lower

In this program focus on lower weights, higher reps and slow negative movement. No need to complete the program in 7 days you can complete it in 8 or 9 so you take 1 or 2 more extra rest days if you need the extra rest to fully recover try to complete 2 workouts at least and take on rest day for example in 6 days try to complete 4 workouts and 2 rest days. When you reach max reps of an exercise increase weight. If the load is too much you can remove 1 set in an exercise, as for reps if 20 or 15 are too much in some exercise try at these sets to stay at 12 reps at least. Try to workout at one or two reps before failure to prevent early exhaustion because the workouts demand high reps. You can switch between dumbbells and barbells in some exercise if you feel more comfortable for example in exercises like overhead press. At the end of every workout you can do at the end some ab and lower back exercises of your choice if you want. Finally the cardio program is optional if you dont want to do it skip it or do a cardio workout of your own.

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Week 18

Bench Press (Barbell)

Dip (Bodyweight)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Push

Pull-Up (Bodyweight)

Seated Row (Cable)

Bent Over Row (Barbell)

Skull Crusher (Barbell)

Tricep Extension (Cable)

Shrug (Barbell)

Pull

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Legs

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Standing Pullover (Cable)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Alternating Dumbbell Curl

Overhead Tricep Extension (Cable)

Upper

Lunge (Kettlebell)

Leg Press (45 Degrees)

Lying Leg Curl

Lower

Treadmill

Plank

Hanging Leg Raise

Back Extension

Cardio

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