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Beef Cannon Bobby Protocol

by The Basics of Yes (Pratham Vernekar)
2 athletes joined

Program Description

Big and Strong, High bench, Strong Pull-up, 17 inch arms, Tree Trunk Legs, Abs of steel

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2024 01:24
  • Last Edited
    Sep 30, 2024 11:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
10-15 Reps
@10
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
10-15 Reps
@10
@10
@10
3A
Standing Pullover (Cable)
2 Sets
8-12 Reps
@10
3B
Omni Press
2 Sets
8-12 Reps
@10
4A
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5A
Hammer Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
6A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7A
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
Day 2
1
Seated Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@10
@10
3
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5A
Lu Raise
2 Sets
10-15 Reps
@10
5B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@10
6A
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
7A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
7B
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
8A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
8B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
@10
3A
Omni Press
2 Sets
8-12 Reps
@10
3B
Dumbbell Bench Pullover
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
5A
Hammer Curl
2 Sets
8-12 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
6B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
7A
Reverse Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
10-15 Reps
@10
2
Lying Leg Curl
2 Sets
8-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
5
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
6
Ab Wheel
2 Sets
8-12 Reps
@10