The Most 'Optimal' Exercises for EVERY Muscle TNF

Push each set to 0-2 RIR.
Split is P/P/L/R/U/L/R
https://www.youtube.com/watch?v=b3cXkBk22ls

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Chest Press (Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

JM Press (Smith Machine)

Tricep Extension (Cable)

Push

T-Bar Row

Pull-Up (Weighted)

High To Low Row

Reverse Pec Deck

Preacher Curl (Machine)

Seated Bicep Curl (Elbow Supported Machine)

Pull

Hip Adductor (Machine)

Hack Squat

Leg Extension

Leg Curl

Standing Calf Raise

Quad Focused Legs

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Favourite Of The 2 Bicep Exercises

Upper

Lying Hamstring Curl

Stiff Leg Deadlift

Hamstring Focused Legs

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