Hammer and Chisel
Bodybuilding
Coach
Jon Heck
Features
4 sessions per week
Must use App app to view and log training
Program Training
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Push Day
A
Incline DB Press
3 x 12
B
Flat Bench Press
3 x 10
C
Seated DB Military Press
3 x 12
D
DB Laterals
3 x 15
E
Rear Delt Fly
3 x 15
F
Dips
3 x 10
Monday
Pull Day
A
SLDL
2 x 8
B
Chest Supported DB Row
3 x 10
C
Wide Grip Lat Pulldown
3 x 10
D
Pull Ups
3 x 10
E
Seated Cable Row
3 x 12
F
EZ Bar Bicep Curl
3 x 15
Wednesday
Leg Day
A
Leg Curl
3 x 12
B
Hack Squat
3 x 10
C
Leg Press
3 x 10
D
Leg Extension
3 x 15
E
Smith Machine Standing Calf Raises
3 x 15
Thursday
Total Body Day
A
DB Rear Foot Elevated Split Squat
2 x 8
B
Adductor Machine
3 x 15
C
Machine Hip Thrust
3 x 10
D
Machine Rear Delt
3 x 12
E
Cable Y Raise
3 x 12
F
EZ Preacher Curl
3 x 12
G
Cable Pushdown
3 x 15
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