Icelandic Strength
Bodybuilding12 week bodybuilding program
Focus on building muscle
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
5 x 5
B
Barbell Row
5 x 5
C
Standing DB Press
3 x 12
D1
Cable Fly
3 x 12
D2
Seated Cable Row
3 x 12
D3
Lat Pulldown
3 x 12
E1
Seated Incline DB Curls
3 x 20
E2
Tricep Rope Pulldowns
3 x 20
E3
DB Lateral Raise
3 x 20
A
Back Squat
5 x 5
B
Deadlift
5 x 5
C1
Bulgarian Split Squat
3 x 10
C2
Barbell RDL
3 x 10
D1
Seated Single Leg Press
3 x 20
D2
Calf Raise
3 x 20
E1
Leg Extension
3 x 20
E2
Lying Leg Curl
3 x 20
A
Pendlay Row
3 x 12
B1
Incline DB Row
3 x 12
B2
Rope Curl
3 x 20
C1
Lat Pulldown
3 x 12
C2
Seated Row
3 x 10
C3
1 ARM LAT PULL-IN
3 x 20
D1
DB Bicep Curls
3 x 12
D2
Rope Curl
3 x 10
D3
DB Bicep Curls
3 x 20
A
Deadlift
3 x 20
B1
Leg Extension
3 x 20
B2
Bulgarian Split Squat
3 x 12
C1
Lying Leg Curl
3 x 20
C2
Leg Press
3 x 12
D1
Walking Lunges
3 x 20
D2
Hip Thrust
5 x 5
A1
Incline DB Bench Press
15, 12, 10
A2
DB Bench Press
15, 12, 10
A3
Cable Fly
15, 12, 10
B1
Standing DB Press
15, 12, 10
B2
DB Lateral Raise
15, 12, 10
B3
Rear Delt Flyes
3 x 20
C1
DB Overhead Tricep Extension
15, 12, 10
C2
Skull Crushers
3 x 10
C3
Tricep Pushdown
3 x 15
