Скачать или смотреть My Program to go BERSERKER MODE (BODYBUILDING GOAL PHYSIQUE)

Why you NEED a goal physique:    • Why you NEED a goal body  
Apollonian Training Program:    • Greek Aesthetics Bodybuilding Program (Apo...  
Herculean Training Program:    • Farnese Hercules Bodybuilding Program (Anc...  

Upper 1:
Slingshot bench
Pause bench / Pseudo-dragonflies / NO / NO / NO
Overhead press / Chin-ups / Abs / or NO / NO / Dips / NO
Decline push-ups / Chin-ups / NO / EZ bar reverse curls / Abs / NO

Squats 1:
Box front squats or Front squats or SSB box squats
Hip thrusts / Towel grip or COC / Leg raises / Neck / NO / NO
Good mornings / Towel grip or COC / Leg raises / Neck / NO / NO
Barbell hyperextension / NO / Toshiki raises / COC / Leg raises / Neck / NO

Arms 1:
EZ bar curls / Meadows raises / French press / Neutral-ups OR Snatch rows / NO
Ring push-ups / Ring rows / or NO / Neutral-ups / NO / Dips / Abs
Supinated finger-curls / Overhead press / Towel curls / DB flies / NO / Abs / NO
Fat grips preacher curls / NO / DB flies or Dips / Skull-crushers or FP / Arnold raises / Abs

Deadlift 1:
Deadlifts or RDLs
Speed pulls or Front squats / Pull-ups / Leg raises / COC / NO / Neck / NO
Snatch shrugs / Pull-ups / Leg raises / COC / NO / Neck / NO
Barbell hyperextension / NO / Toshiki raises / COC / Leg raises / Neck / NO

Upper 2:
Slingshot bench
Spoto press / Pseudo-dragonflies / NO / Skull-crushers / NO / NO
Close grip / NO / Bradford press / Skull-crushers / NO / NO / NO / Abs
Ring push-ups / Ring rows / or NO / Arnold or Meadows raises / Neutral-ups / NO / Abs

Squats 2:
Squats or Good mornings
Front squats / Towel grip or COC / Leg raises / NO / Neck / NO
Pause squats / COC / NO / Towel grip / Neck / NO
Barbell hyperextension / NO / Toshiki raises / COC / Leg raises / Neck / NO

Arms 2:
DB curls / Meadows raises / French press / DB rows / Dips / NO
Arnold curls / DB flies / Skull-crushers or French press / Chin-ups / NO / Meadows raises
EZ bar preacher curl / Finger curls / Pullovers / Overhead press or Arnold raises / NO / Abs
Fat grip preacher curl / NO / Dips or DB flies / NO / EZ reverse curls / Abs

Deadlifts 2:
RDLs or Good mornings or SSB box squats
SSB box squats or Front squats / Towel grip or COC / NO / Neck / NO
Rack pulls / Pull-ups / Leg raises / NO / COC / Neck / NO
Barbell hyperextension / NO / Toshiki raises / COC / Leg raises / Neck / NO