SWOLE patrol- strength and size
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Chest/BackWeek 1Week 2Week 3Week 4Chest/BackWeek 1Week 2Week 3Week 4
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Bench press3xDB chest press3x
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Cable row3xChin up3x
4
Incline DB press3xDecline bench3x
5
Pull up3xWide hammer row3x
6
Chest fly 5xCable fly5x
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Cable pullover5xLat pulldown5x
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Leg raise3x Leg raise3x
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Arms/Shoulders
Week 1Week 2Week 3Week 4
Arms/Shoulders
Week 1Week 2Week 3Week 4
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BB shoulder press3xArnold press3x
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Upright row DB3x
Machine lateral raise
3x
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Lateral raise3xBB upright row3x
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Face pulls3xReverse fly3x
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Triceps cable OHP4xEZ bar triceps ext.4x
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Incline DB curl4xCable curls4x
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Triceps cable press3xClose grip bench3x
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Preacher curl3xHammer curls3x
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LegsWeek 1Week 2Week 3Week 4LegsWeek 1Week 2Week 3Week 4
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Squats3x
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RDL3x
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Hack squat3x
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Leg extension3x
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Glute/ham raise3x
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Hanging leg raise3x
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