Hypertrophy

-Increase shoulders and glutes! hamstrings, quads, calves, triceps, back and chest secondary 
-Reduce/maintain biceps 
-Increase core outline 
-Decrease body fat percentage

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Week 1

Week 2

Week 3

Week 4

Good Morning

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

High Pull

Pull-Up (Assisted)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Landmine Press

Core

Cardio 

Chest/Back

Suitcase Deadlift

Swiss Ball Leg Curl 

Hip Extension

Hip Thrust Machine 

Seated Hamstring Curl

High Feet Leg Press

Hip Abductor (Machine)

Hip Adductor (Machine)

Glute/Ham

Romanian Deadlift (Dumbbell)

Standing Shoulder Press (Dumbbell)

3-Way Shoulder Raise 

Bradford Press

Internal/External Shoulder Rotation (Lying)

Tricep Extension (Dumbbell)

Overhead Tricep Extension (Cable)

JM-Skull Crush

Tricep Dips Assited 

Shoulder/Tricep

Sumo Squat

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Hack Squat

Walking Lunge (Dumbbell)

Single Leg Press

Leg Extension

Calf Raise Machine 

Farmer's Walk (Weighted)

Quad/Calve

Glute Bulgarian Split Squat (Dumbbell)

Curl And Hold

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

In And Out

Meadow Row

Face Pull

Inverted Row

T-Bar Row

Bicep/Back

Squat (Barbell)

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Archer Row

TRX Row

Incline Bench Press (Barbell)

Chest Fly (Cable)

Landmine Squat (Heel Elevated)

Tube Walk

Bosu Glute Bridge 

High Step Up

Single-Leg Leg Curl

Single Leg Romanian Deadlift

Upright Row (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Battle Ropes

Tricep Pushdown (Cable)

Close Grip Bench Press (Smith Machine)

Skull Crusher (Barbell)

Tricep Kickback

Lunge (Dumbbell)

Goblet Squat

Calf Raise (Leg Press)

Lateral Lunge (Weighted)

Wall Sit

Bosu Squat

Hamstring Curl

Hammer Curl

Reverse Bicep Curl (Dumbbell)

Spider Curl

Bicep Pull Up

Bent Over Row (Dumbbell)

Stright Arm Pulldown 

TRX High Row 

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