Program Description
Are you the average gym-rat ? Are you stuck on a plateu? Do you feel intimidated by the looming presence of this language-crazy night bird? Are fed-up how he is buffer than you? Say no more, brother. You need to change something ASAP! A 4-day split created for the intermediate gym-rat to MOGG him off of this planet. Training is focused on getting humongous treetrunks. Massive legs = massive testosterone. The upper body also gets attention and a lot of isolation work. The core, forearms and neck also gets some elevated volume to drive growth. Read the instructions on the training days. They give you clues how much effort you need to push each set. So give this program a go and get huge, brother.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2025 03:48
- Last EditedFeb 11, 2025 12:01
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
4-8 reps
RPE 9
1B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
2B
Alternating Dumbbell Curl
3
10-12 reps
RPE 8
3A
Chest Press (Machine)
2
6-8 reps
RPE 9
3B
Dumbbell Row
2
10-12 reps
RPE 7.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
6-8 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Extension
2
12-15 reps
RPE 8
3B
Sissy Squat
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
2
6-8 reps
RPE 8.5
1B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2A
Dip (Weighted)
2
8-10 reps
RPE 7.5
2B
Hammer Curl (Cable)
3
10-12 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3B
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
4A
Neck Extension
2
12-15 reps
RPE 7.5
4B
Neck Curl
2
12-15 reps
RPE 7.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9.5
1B
Partial Calf Raise
2
12-15 reps
RPE 7
2A
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
2B
Wrist Curls
3
12-15 reps
RPE 7
3A
Leg Curl
2
10-12 reps
RPE 9
3B
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 9.5
4A
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
4B
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5A
Cable Crunch
2
10-12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 3
1A
T-Bar Row2 Sets
6-8 Reps
@8.5
1B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
@8
2A
Dip (Weighted)2 Sets
8-10 Reps
@7.5
2B
Hammer Curl (Cable)3 Sets
10-12 Reps
@7.5
3A
Lateral Raise (Cable)3 Sets
12-15 Reps
@8.5
3B
Chest Fly (Cable)3 Sets
10-12 Reps
@8.5
4A
Neck Extension2 Sets
12-15 Reps
@7.5
4B
Neck Curl2 Sets
12-15 Reps
@7.5
5A
Cable Crunch2 Sets
10-12 Reps
@8
Day 4
1A
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@9.5
1B
Partial Calf Raise2 Sets
12-15 Reps
@7
2A
Leg Press (45 Degrees)3 Sets
10-12 Reps
@7.5
2B
Wrist Curls3 Sets
12-15 Reps
@7
3A
Leg Curl2 Sets
10-12 Reps
@9
3B
Bulgarian Split Squat (Bodyweight)2 Sets
AMRAP
@9.5
4A
Hip Abductor (Machine)3 Sets
10-12 Reps
@8.5
4B
Hip Adductor (Machine)3 Sets
10-12 Reps
@8.5
5A
Cable Crunch2 Sets
10-12 Reps
@8
Day 2
1A
Hack Squat2 Sets
6-8 Reps
@9.5
1B
Partial Calf Raise2 Sets
12-15 Reps
@7
2A
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@8
2B
Wrist Curls3 Sets
12-15 Reps
@7
3A
Leg Extension2 Sets
12-15 Reps
@8
3B
Sissy Squat2 Sets
AMRAP
@10
4A
Hip Abductor (Machine)3 Sets
10-12 Reps
@8.5
4B
Hip Adductor (Machine)3 Sets
10-12 Reps
@8.5
5
Cable Crunch2 Sets
10-12 Reps
@8
Day 1
1A
Pull-Up (Weighted)2 Sets
4-8 Reps
@9
1B
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
@7
2A
Seated Shoulder Press (Dumbbell)2 Sets
6-8 Reps
@9
2B
Alternating Dumbbell Curl3 Sets
10-12 Reps
@8
3A
Chest Press (Machine)2 Sets
6-8 Reps
@9
3B
Dumbbell Row2 Sets
10-12 Reps
@7.5
4A
Neck Extension2 Sets
12-15 Reps
@7.5
4B
Neck Curl2 Sets
12-15 Reps
@7.5
5
Cable Crunch2 Sets
10-12 Reps
@8