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BoostcampPNG

4/5 Grilled chicken

by Dheeraj C.

Program Description

Using Coan/Phillipi 10 week Deadlift Routine, build a deadlift peaking routine with powerbuilding focused workouts Pls replace squat with zercher squats or front squats if you don't care about your squat max as they help much more than normal squats for deadlift , Grilled Chicken but only 4 days

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2024 02:43
  • Last Edited
    Aug 05, 2024 03:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
8 reps
90%
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
8 reps
90%
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
8 reps
85%
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
85%
75%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
6 reps
95%
75%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2
Overhead Press (Barbell)
3
8 reps
65%
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
21s (EZ Bar)
3
21 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Plate Pinch
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
4
Sumo Squat
3
12-15 reps
-
5
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
6
Hip Adductor (Machine)
3
15-20 reps
-
7
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
6 reps
80%
75%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
100%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
5
Hip Adductor (Machine)
3
15-20 reps
-
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Bench Press (Barbell)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Bench Press (Barbell)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Incline Chest Press (Machine)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Incline Chest Press (Machine)
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12-15 reps
-
5B
Front Raise
2
12-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10 reps
-
6B
Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
3 reps
80%
62.5%
2A
Good Morning
3
8 reps
-
2B
Underhand Lat Pulldown
3
8 reps
-
2C
Bent Over Row (Barbell)
3
8 reps
-
2D
Stiff Leg Deadlift
3
8 reps
-
3A
Rear Delt Fly (Machine)
4
15-20 reps
-
3B
Pec Deck (Machine)
3
10-12 reps
-
4
Bench Press (Close Grip)
4
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
3 reps
85%
62.5%
2
Bench Press (Close Grip)
4
8 reps
70%
3A
Good Morning
3
8 reps
-
3B
Underhand Lat Pulldown
3
8 reps
-
3C
Bent Over Row (Barbell)
3
8 reps
-
3D
Stiff Leg Deadlift
3
8 reps
-
4A
Rear Delt Fly (Machine)
4
15-20 reps
-
4B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
3 reps
90%
72.5%
2
Bench Press (Close Grip)
4
8 reps
70%
3A
Good Morning
3
8 reps
-
3B
Underhand Lat Pulldown
3
8 reps
-
3C
Bent Over Row (Barbell)
3
8 reps
-
3D
Stiff Leg Deadlift
3
8 reps
-
4A
Rear Delt Fly (Machine)
4
15-20 reps
-
4B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
95%
80%
2
Bench Press (Close Grip)
4
8 reps
70%
3A
Good Morning
3
8 reps
-
3B
Underhand Lat Pulldown
3
8 reps
-
3C
Bent Over Row (Barbell)
3
8 reps
-
3D
Stiff Leg Deadlift
3
8 reps
-
4A
Rear Delt Fly (Machine)
4
15-20 reps
-
4B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
3 reps
85%
67.5%
2
Bench Press (Close Grip)
4
8 reps
70%
3
Underhand Lat Pulldown
3
5 reps
-
4
Bent Over Row (Barbell)
3
5 reps
-
5
Stiff Leg Deadlift
3
5 reps
-
6
Good Morning
3
5 reps
-
7
Power Shrug
3
5 reps
-
8A
Rear Delt Fly (Machine)
4
15-20 reps
-
8B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
90%
72.5%
2
Bench Press (Close Grip)
4
8 reps
70%
3
Underhand Lat Pulldown
3
5 reps
-
4
Bent Over Row (Barbell)
3
5 reps
-
5
Stiff Leg Deadlift
3
5 reps
-
6
Good Morning
3
5 reps
-
7
Power Shrug
3
5 reps
65%
8A
Pec Deck (Machine)
3
10-12 reps
-
8B
Rear Delt Fly (Machine)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
95%
80%
2
Good Morning
2
5 reps
-
3
Underhand Lat Pulldown
2
5 reps
-
4
Bent Over Row (Barbell)
2
5 reps
-
5
Stiff Leg Deadlift
2
5 reps
-
6
Bench Press (Close Grip)
4
8 reps
70%
7
Power Shrug
2
5 reps
70%
8A
Rear Delt Fly (Machine)
4
15-20 reps
-
8B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
100%
72.5%
2
Good Morning
2
5 reps
-
3
Underhand Lat Pulldown
2
5 reps
-
4
Bent Over Row (Barbell)
2
5 reps
-
5
Bench Press (Close Grip)
4
8 reps
70%
6
Stiff Leg Deadlift
2
5 reps
-
7
Power Shrug
2
5 reps
75%
8A
Rear Delt Fly (Machine)
4
15-20 reps
-
8B
Pec Deck (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
72.5%
2
Bench Press (Close Grip)
4
8 reps
70%
3
Stiff Leg Deadlift
2
5 reps
-
4
Face Pull
4
15-20 reps
-
5
Power Shrug
2
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
62.5%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
-
4
Bench Press (Close Grip)
4
8 reps
70%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
10 Reps
85%
65%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3A
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3B
21s (EZ Bar)
3 Sets
21 Reps
-
4
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Plate Pinch
3 Sets
0.5 mins
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Leg Extension
4 Sets
8+ Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
4
Sumo Squat
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
-
6
Hip Adductor (Machine)
3 Sets
15-20 Reps
-
7
Tibialis Raise
2 Sets
20-25 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
85%
70%
2
Bench Press (Barbell)
3 Sets
6 Reps
75%
3
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
5B
Front Raise
2 Sets
12-15 Reps
-
6A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
8 Sets
2 Reps
3 Reps
80%
62.5%
2A
Good Morning
3 Sets
8 Reps
-
2B
Underhand Lat Pulldown
3 Sets
8 Reps
-
2C
Bent Over Row (Barbell)
3 Sets
8 Reps
-
2D
Stiff Leg Deadlift
3 Sets
8 Reps
-
3A
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
-
3B
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Bench Press (Close Grip)
4 Sets
8 Reps
70%