Chibchakum Workout

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

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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

Incline Bench Press (Dumbbell)

Y Raise

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Incline Hammer Curl (Dumbbell)

Pull-Up (Bodyweight)

Chest Fly (Machine)

Upper

Leg Press

Single Leg Calf Raise (Weighted)

Hip Adductor (Machine)

Back Extension (Weighted)

Leg Extension

Hamstring Curl

Kelso Shrug

Lower

Chest Press (Machine)

Seated Row (Machine)

Seated Shoulder Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Incline Curl (Dumbbell)

Abs Crunch (Machine)

Concentration Curl

Dip (Bodyweight)

Chin-Up (Bodyweight)

Standing Behind Neck Shoulder Press (Barbell)

Lat Pulldown

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Single Leg Press

Calf Raise (Machine)

Hip Abductor (Machine)

Cable Crunch

Single Leg Extension

Single-Leg Leg Curl

Shrug (Dumbbell)

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