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BoostcampPNG

Upper body focused workout 4 days split

by Yanis D.
1 athletes joined

Program Description

To build muscles and gain strenght

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 23, 2024 07:38
  • Last Edited
    Dec 31, 2024 10:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
10
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
11
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
4
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
6
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
7
Sissy Squat
3
10-15 reps
RPE 8
8
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
9
Standing Calf Raise
3
12-20 reps
RPE 9
10
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
6
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
8
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Spider Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
3
Hammer Curl
2 Sets
7-10 Reps
@9.5
4
JM Press
2 Sets
7-10 Reps
@9.5
5
Tate Press (Dumbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9.5
@9
6
Skull Crusher (Barbell)
2 Sets
7-10 Reps
@9
7
Incline Bench Press (Dumbbell)
2 Sets
7-10 Reps
@9
8
Pull-Up (Bodyweight)
2 Sets
7-10 Reps
@9
9
Lying Reverse Fly
2 Sets
7-10 Reps
@9.5
10
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Close Feet Squats
3 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Dumbbell)
2 Sets
7-10 Reps
@8
4
Yates Row (Under Hand Barbell Rows)
2 Sets
7-10 Reps
@8.5
5
Chin-Up (Bodyweight)
2 Sets
7-10 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@9
7
Shrug (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@7.5
8
Sissy Squat
3 Sets
10-15 Reps
@8
9
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8
10
Standing Calf Raise
3 Sets
12-20 Reps
@9
11
Decline Crunch (Weighted)
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@7
2
Spider Curl
2 Sets
7-10 Reps
@8
3
Hammer Curl
2 Sets
7-10 Reps
@8.5
4
JM Press
2 Sets
7-10 Reps
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
6
Single Arm Overhead Tricep Extension
2 Sets
7-10 Reps
@8
7
Incline Bench Press (Barbell)
2 Sets
7-10 Reps
@8
8
Incline Chest Fly (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8.5
@8
9
Pullover (Dumbbell)
2 Sets
7-10 Reps
@7.5
10
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@8
11
Pull-Up (Bodyweight)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
12
Y Raise (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@7.5
13
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Nordic Curl
3 Sets
12-18 Reps
@9
3
Standing Calf Raise
2 Sets
15-20 Reps
@9
4
Seated Calf Raise
3 Sets
15-20 Reps
@8.5
5
Chest Supported Row (Dumbbell)
2 Sets
7-10 Reps
@9
6
Yates Row (Under Hand Barbell Rows)
2 Sets
7-10 Reps
@9
7
Chin-Up (Bodyweight)
2 Sets
7-10 Reps
@9.5
8
Pullover (Dumbbell)
2 Sets
7-10 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@9.5
10
Shrug (Dumbbell)
2 Sets
7-10 Reps
@9