Time Efficient Horse

2 Days/Week 
Heavy Bag work before or after each session

HEAVILY BASED ON GVS' RECOVERING POWERLIFTER

Wide Lats
Menacing Upper Back
Round, Broad Shoulders
Massive Triceps
Thick Forearms
Bulbous Biceps
Athletic Legs
Shelf-like Upper Pecs

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Week 4

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Barbell Row

Incline Bench Press (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Full Upper Body

Step-Up (Weighted)

Hyperextension

Bulgarian Split Squat (Bodyweight)

Standing Calf Raise

Lu Raises

Wrist Curls

Full Body

Seated Row (Cable)

Bench Press (Dumbbell)

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