OFFICIAL PLAN · FREE

ADERAP: Full Body 2x (Home Gym)

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

Full Body A

  1. Squat
    SquatLegs
  2. Bench Press
    Bench PressChest
  3. Deadlift
    DeadliftBack
  4. Overhead Press
    Overhead PressShoulders
  5. Lat Pulldown
    Lat PulldownBack
  6. Calf Raise
    Calf RaiseLegs

Full Body B

  1. Front Squat
    Front SquatLegs
  2. Incline Dumbbell Press
    Incline Dumbbell PressChest
  3. Barbell Row
    Barbell RowBack
  4. Arnold Press
    Arnold PressShoulders
  5. Romanian Deadlift
    Romanian DeadliftLegs
  6. Barbell Curl
    Barbell CurlArms
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