ChatGPTrt W3

Strength and Muscle

1 weeks / 4 days per week

Ai

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Week 1

Floor Chest Press

Main

5 x 5 reps

Decline • Bench Press

Main

4 x 8 reps

Incline • Fly

Supplemental

3 x 12 reps

Lying • Row

Main

4 x 4 reps

Bent Over • Row

Main

4 x 6 reps

Rack Pull

Main

5 x 5 reps

Wrist Curl

Supplemental

1 x 10 reps

Front • Squat

Main

5 x 5 reps

Step-up

Supplemental

3 x 12 reps

Stiff Leg • Deadlift

Main

4 x 8 reps

Lying Hip Abduction

Supplemental

4 x 12 reps

Jumping Squat

Supplemental

3 x 12 reps

Hanging • Leg Raise

Supplemental

3 x 12 reps

Push Press

Main

4 x 6 reps

Seated Upright Row

Main

3 x 10 reps

Dumbbell Y Raise

Supplemental

3 x 12 reps

Zottman Curl

Supplemental

3 x 10 reps

Concentration Curl

Supplemental

3 x 12 reps

JM Bench Press

Main

4 x 8 reps

Tate Press

Supplemental

3 x 12 reps

Reverse Grip • Wrist Curl

Supplemental

3 x 12 reps

Lying • Neck Flexion

Supplemental

3 x 15 reps

Zercher Squat

Main

4 x 8 reps

Lateral Step-up

Supplemental

3 x 12 reps

Good Morning

Main

4 x 8 reps

Glute Bridge

Supplemental

4 x 12 reps

Seated • Calf Raise

Supplemental

3 x 15 reps

Plank

Supplemental

3 x 5 reps

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