Leg Press (Machine)

Seated Row (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Triceps Pushdown

Preacher Curl (Dumbbell)

Friday

Lat Pulldown (Cable)

Wednesday

Triceps Extension (Dumbbell)

Monday

Crunch (Machine)

New Workout

full body 3x

full body 1

full body 2

full body 3

Slightly modified version of Joe DeFranco’s West Side for Skinny Bastards program. 

West Side for Skinny Bastards

Max Effort Upper Body | WSSB

Lower Body | WSSB

Repetition Upper Body | WSSB

Seated Incline Curl

Chest Fly (Machine)

Rear Delt Reverse Fly (Machine)

Shrug (Dumbbell)

fullbody 1

Chin Up

Incline Bench Press (Dumbbell)

Triceps Rope Pushdown

Rope Cable Curl

Face Pull

Plank

Seated Calf Raise

Hammer Curl (Dumbbell)

Shoulder Press (Dumbbell)

Bench Press (Smith Machine)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Full Squat

Hanging Knee Raise

Standing Calf Raise (Dumbbell)

Single Arm Lateral Raise (Cable)

Lat Pulldown - Close Grip

Decline Bench Press (Dumbbell)

Back Extension (Weighted Hyperextension)

Deadlift (Barbell)

Leg Extension (Machine)

Crunch

Bicep Curl (Barbell)

Seated Cable Row - V Grip (Cable)

Zercher Squat

Seated Leg Curl (Machine)

Bulgarian Split Squat

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Cable Row - Bar Grip

Bicep Curl (Dumbbell)

Hanging Leg Raise

Dead Hang

Cable Pull Through

Walking Lunge (Dumbbell)

Deadlift (Trap bar)

mugen shek