OFFICIAL PLAN · FREE

ADERAP: Big 4

4 DAYS · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Squat

  1. SquatLegs
  2. Front SquatLegs
  3. Leg PressLegs
  4. Bulgarian Split SquatLegs
  5. Leg ExtensionLegs
  6. Leg CurlLegs

Bench Press

  1. Bench PressChest
  2. Incline Bench PressChest
  3. Dumbbell Bench PressChest
  4. Close-Grip Bench PressChest
  5. Cable FlyChest
  6. Tricep PushdownArms

Deadlift

  1. DeadliftBack
  2. Romanian DeadliftLegs
  3. Sumo DeadliftBack
  4. Barbell RowBack
  5. Lat PulldownBack

Overhead Press

  1. Overhead PressShoulders
  2. Arnold PressShoulders
  3. Lateral RaiseShoulders
  4. Face PullShoulders
  5. Rear Delt FlyShoulders
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