OFFICIAL PLAN · FREE

ADERAP: Full Body 2x (Home Gym)

2 DAYS · BEGINNER · BARBELL, CABLE, DUMBBELL, MACHINE

Full Body A

  1. SquatLegs
  2. Bench PressChest
  3. DeadliftBack
  4. Overhead PressShoulders
  5. Lat PulldownBack
  6. Calf RaiseLegs

Full Body B

  1. Front SquatLegs
  2. Incline Dumbbell PressChest
  3. Barbell RowBack
  4. Arnold PressShoulders
  5. Romanian DeadliftLegs
  6. Barbell CurlArms
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