logo
BoostcampPNG

NH Bridge

by Johnny R.
1 athletes joined

Program Description

..

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 03:28
  • Last Edited
    Oct 04, 2024 04:47
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
@8
1B
Bicep Curl (EZ Bar)
3 Sets
@9
2A
Ring Dip
3 Sets
@9.5
2B
Dumbbell Row
3 Sets
@9
3A
Tricep Extension (Cable)
3 Sets
@9.5
3B
Lateral Raise (Dumbbell)
3 Sets
@9
3C
Sit Up
3 Sets
@9.5
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8
1B
Standing Calf Raise
3 Sets
AMRAP
@10
2A
Leg Extension
3 Sets
8-12 Reps
@9
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8.5
3A
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
3B
Sit Up
3 Sets
AMRAP
@10
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@8
1B
Wide Grip Pull-Up
4 Sets
AMRAP
@8
2A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
2B
French Press
4 Sets
6-10 Reps
@8
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
@8
1B
Leg Curl
3 Sets
12-15 Reps
@8
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@8
2B
Hammer Curl
3 Sets
6-12 Reps
@9
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9
3C
Neck Curl
3 Sets
AMRAP
@8