THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus)

Upper focus 5 day a week intermediate bodybuilding program. With emphasis on the Upper body muscles of the: Chest, Back ( lats in particular), and the forearms. Lower volume for the legs with an emphasis on quads. All exercises to be done with a controlled eccentric and momentary pause in the lengthened position of possible. Use an “evolving rep range” to progress where you start nearer to the bottom of the rep range with a given weight from week to week until you hit the top end on you first set, then add 5/2.5 and start again. This keeps intensity high so you get the most out of each set.

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Week 1

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