Gym Viking

Strength and Hypertrophy for men in their 40s looking to move volume and get jacked.

4 Day Program - 2 days on, 1 day off, 2 days on, 2 days off. (mon / tue / thur / fri) 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Press

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Pullover (Dumbbell)

Behind-The-Neck Press (Smith Machine)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Standing Calf Raise

Strength Push

Good Morning

Chest Supported Row (Machine)

Lat Pulldown

Upright Row (Barbell)

Rear Delt Fly (Cable)

Face Pull

Shrug (Dumbbell)

Strength Pull

Leg Extension

Incline Bench Press (Barbell)

Pec Deck (Machine)

Seated Shoulder Press (Dumbbell)

Hypertrophy  Push

Seated Hamstring Curl

Hammer Curl (Dumbbell)

Hypertrophy Pull

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