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P4 - Day 1

12 Phase Muscle Building Program • 35m

ROUND 1:

1. CHEST PRESS ➡️ BACK ROWS / BACK ROWS ➡️ CHEST PRESS
2. SQUATS ➡️ RDL / RDL ➡️ SQUATS
3. SHOULDER PRESS ➡️ UPRIGHT ROWS / UPRIGHT ROWS ➡️ SHOULDER PRESS
4. BICEP CURLS ➡️ OVERHEAD TRICEP EXT / TRICEP EXT ➡️ BICEP CURLS

⏱ 60 SECONDS REST

ROUND 2:

1. PULLOVERS ➡️ REVERSE GRIP ROWS / REVERSE GRIP ROWS ➡️ PULLOVERS
2. GOBLET SQUATS ➡️ LUNGES / LUNGES ➡️ GOLBET SQUATS
3. BENT OVER RAISES ➡️ FRONT RAISES / FRONT RAISES ➡️ BENT OVER RAISES
4. SKULL CRUSHERS ➡️ BICEP CURLS / BICEP CURLS ➡️ SKULL CRUSHERS

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