HuLK SMaSH Program V1

Phase 1 First Week I will send you a new program every week Email your weights at the end of the week and I will make adjustments. Surprise Fridays will be sent to you on Thursday

Monday - /Chest/tri/ shoulders

A1 Bench macine 5x10

B1 dumbell fly 3x15 B2 Db military 3x8

C1 widegrip pushup 3xfailure C2 normal Pushup 3Xfailure C3 closegrip pushup 3xfailure

D1 tricep pushdown 3xfailure D2 bench dips 3xfailure

Tuesday Back/bi /traps

A1.Lat pulldown 5x10 A2.Db shrugs 5x15

B1. Reverse grip lat pulldown 5x10 B2. Db row 5x8

C1. Db strict curl 3x8 C2. Db hammer curl 3x8 C3. Db upright row 3x5

Day 3 chest/tri/shoulders
A1.Db incline 5x5 A2.Db lateral raise 5x10 B1. Db bench 3x15 B2. Db forward raise 3x8

C1. Tricep ext 5xfail C2. Close grip pushup 5xfail

THURSDAY Back/bi /traps

A1.db rows 5x10 A2.Cable machine row 5x10

B1. Db shrug 3x8 B2. Machine facepull 3x8

C1. Incline curl 5xfailure C2. Hammer curl 5xfailure