The Forge

Bodybuilding
Coach
Matthew Cook

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Monday
Shoulders

A

Incline DB Lateral Raise

6 x 10

B

Bent Over Rear Delt Fly

3 x 35

C1

Cable Upright Row

15, 15, 12

C2

Band Pull-Apart

3 x 12

D

Seated DB Press

4 x 8

Tuesday
Arms

A1

Tricep Pushdown

20, 20, 15

A2

Hammer Curl

15, 15, 12

B1

Weighted Dip

3 x 8

B2

Prayer Curl

15, 15, 12

C

Cable Skull Crusher

15, 15, 12

D

Incline Cable Curl

12, 12, 10

Wednesday
Legs

A

Seated Leg Curl

20, 20, 15

B

Leg Press

4 x 15

C

DB Romanian Deadlift

3 x 10

D

Leg Press Calf Raise

3 x 15

E

Hack Squat

12, 10

Friday
Chest

A

Incline DB Fly

15, 15, 12

B

Seated Cable Chest Press

12, 12, 10

C

Incline DB Bench Press

3 x 10

D

ROM Push-Up

3 x 12

Saturday
Back

A

Seated Cable Row

15, 15, 12

B

Lat Pulldown

15, 15, 12

C

Incline DB Row

12, 12, 10

D

DB Pullover

12, 12, 10

E

Seal Row

10, 10, 8

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