Blond Myth
Bodybuilding6 sessions per week
Must use App app to view and log training
Program Training
A1
Cable Fly
3 x 15
A2
Deficit Push-ups
3 x MAX
B
Machine Flat Chest Press
3 x 12
C
Low-Incline DB Bench Press
3 x 12
D
Machine Seated Reverse Shoulder Press
3 x 12
E
Cable Y-Raise
3 x 15
F
Close Grip Bench Press
3 x 12
G
Tricep Pushdowns
3 x 15
H
Barbell Shrug
3 x 15
I
Kneeling Cable Crunch
3 x 20
A1
Straight Arm Pull-down
3 x 12
A2
Wide Grip Behind The Neck Pull-down
3 x 12
B
Seated Machine Row
3 x 12
C
Pendlay Row
3 x 12
D1
Reverse Pec Deck Fly
3 x 15
D2
Bench Supported Rear Delt Flys
3 x 15
E1
Lying Incline EZ Bar Spider Curl
3 x 12
E2
EZ Bar Reverse Grip Curls
3 x MAX
F1
Barbell Standing Wrist Curl
3 x 15
F2
BB Reverse Wrist Curl
3 x 15
A1
Adductor
3 x 15
A2
Abductor
3 x 15
B1
Leg Extension
3 x 15
B2
Seated Leg Curl
3 x 12
C
Hack Squat
3 x 12
D
Leg Press
3 x 12
E
Barbell RDL
3 x 12
F
Hip Thrust Machine
3 x 15
G
Standing Calf Raise
3 x 20
H
Hanging Leg Raise
3 x 20
A
Pec Deck Fly
3 x 15
B
Machine Incline Chest Press
3 x 12
C
Flat DB Bench Press
3 x 12
D
Seated DB Shoulder Press
3 x 12
E
Machine Lateral Raise
3 x 15
F
Machine Dips
3 x 12
G
JM Press
3 x 15
H
DB Shrug
3 x 15
A
Machine Pullover
3 x 12
B
Hammer Strength Isolateral High Row
3 x 12
C
Chest Supported T-Bar Row
3 x 12
D
Rack Pull
3 x 12
E1
Seated Face Pulls
3 x 15
E2
Rear Delt Cable Fly
3 x 15
F1
Seated Low Incline DB Curl
3 x 12
F2
Standing Alternating Hammer Curls
3 x 12
G1
Cross-Bench BB Wrist Curl
3 x 15
G2
DB Reverse Wrist Curl
3 x 15
H
STRICT ABMAT SITUP
3 x 20
A1
Adductor
3 x 15
A2
Abductor
3 x 15
B
Single Leg Leg Extension
3 x 15
C
Lying Leg Curl
3 x 15
D
V-Squat
3 x 12
E
Smith Machine Back Squat
3 x 12
F
Smith Machine Bulgarian Split Squat
3 x 12
G
DB RDL
3 x 12
H
Seated Calf Raise
3 x 20
