OFFICIAL PLAN · FREE

ADERAP: Full Body, Upper, Lower

3 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Full Body

  1. SquatLegs
  2. Bench PressChest
  3. DeadliftBack
  4. Pull-UpBack
  5. Overhead PressShoulders
  6. Romanian DeadliftLegs
  7. Lat PulldownBack

Upper

  1. Bench PressChest
  2. Incline Dumbbell PressChest
  3. Barbell RowBack
  4. Overhead PressShoulders
  5. Cable FlyChest
  6. Face PullShoulders
  7. Tricep PushdownArms
  8. Barbell CurlArms

Lower

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Bulgarian Split SquatLegs
  5. Leg CurlLegs
  6. Calf RaiseLegs
  7. Hip ThrustLegs
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