Sergey

Day 1 of Week 13 - Full Body 2

Build your lats, upper back, posterior chain, and shoulders with high-rep cable, hyperextension, and dumbbell exercises.

Day 2 of Week 12 - Full Body 2

Build your chest, arms, back and core with this high-volume gym workout featuring Smith machine presses, cable exercises and pull-ups.

Day 1 of Week 12 - Full Body 2

Build your back, shoulders, biceps and triceps with this high-volume gym workout using cables and machines for controlled upper-body training.

Day 1 of Week 11 - Full Body 2

Build your back, quads, hamstrings, and shoulders with a high-volume, machine-based gym workout designed for controlled muscle-building reps.

Day 2 of Week 11 - Full Body 2

Build upper-chest, biceps, triceps and back strength with this high-volume gym workout featuring presses, cables and pull-ups.

Day 1 of Week 10 - Full Body 2

Build a wider back, stronger legs, resilient posterior chain, and capped shoulders with this high-volume full-body gym workout.

Day 1 of Week 9 - Full Body 2

Build chest, back and arm size with a high-volume gym workout featuring barbell pressing, cable pulldowns, curls and triceps extensions.

Day 1 of Week 8 - Full Body 2

Build lats, upper back, shoulders, quads and hamstrings with a high-volume gym hypertrophy workout using cables, machines and free weights.

Day 19 - Home Workout

Day 1 of Week 7 - Full Body 2

Build wider lats, a denser upper back, stronger shoulders, and a resilient posterior chain with this high-volume gym workout.