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Brick sh!t house pt1

by Jayden S.
1 athletes joined

Program Description

Focuses on strength and muscle mass Notes- high bar* is wide squat

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2024 05:10
  • Last Edited
    Sep 09, 2024 05:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
3
10 reps
RPE 6.5
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 6.5
5
T-Bar Row
3
15 reps
RPE 6.5
6
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Spoto Press
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
3
12 reps
RPE 6.5
5
T-Bar Row
2
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 7
2
Spoto Press
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
4
12 reps
RPE 6.5
5
T-Bar Row
3
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Wide Grip)
2
8 reps
RPE 7.5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 6.5
5
T-Bar Row
3
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Wide Grip)
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 7.5
5
T-Bar Row
4
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7
2
Spoto Press
2
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
T-Bar Row
5
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Wide Grip)
2
6 reps
RPE 7
3
Incline Bench Press (Barbell)
2
6 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7.5
5
T-Bar Row
3
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
7
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Spoto Press
2
6 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
T-Bar Row
4
10 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Wide Grip)
2
6 reps
RPE 8.5
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8.5
4
Lat Pulldown
5
10 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
7
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Sling Shot Bench Press (Barbell)
5
5 reps
RPE 7
3
Floor Press (Barbell)
4
5 reps
RPE 7
4
Lat Pulldown
5
9 reps
RPE 7.5
5
Back Extension (Weighted)
4
9 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Sling Shot Bench Press (Barbell)
4
5 reps
RPE 7.5
3
Floor Press (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
4
9 reps
RPE 7.5
5
Back Extension (Weighted)
4
9 reps
RPE 7
6
Hammer Curl
4
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Sling Shot Bench Press (Barbell)
3
5 reps
RPE 8
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
2
9 reps
RPE 7.5
5
Back Extension (Weighted)
2
9 reps
RPE 7.5
6
Hammer Curl
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Front Squat (Barbell)
2
10 reps
RPE 6-7
3
Belt Squat
2
10 reps
RPE 6-7
4
Leg Extension
2
12 reps
-
5
Sit Up
2
15 reps
-
6
Seated Hamstring Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Front Squat (Barbell)
2
10 reps
RPE 7
3
Belt Squat
2
10 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 7
4
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
5
Hamstring Curl
3
12 reps
RPE 6.5
6
High Bar Squat (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Belt Squat
2
8 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Belt Squat
2
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
High Bar Squat (Barbell)
2
8 reps
RPE 8
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 8
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Belt Squat
2
6 reps
RPE 7
3
Front Squat (Barbell)
2
6 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
10 reps
RPE 7
6
Hamstring Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
High Bar Squat (Barbell)
2
6 reps
RPE 8
3
Front Squat (Barbell)
2
6 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 7
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
6
Hamstring Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Belt Squat
2
6 reps
RPE 9
3
Front Squat (Barbell)
2
6 reps
RPE 9
4
Leg Extension
5
10 reps
RPE 7.5
5
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
6
Hamstring Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
5
5 reps
RPE 7
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
4
5 reps
RPE 7.5
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
4
5 reps
RPE 7.5
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 6
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Behind-the-Neck Push Press
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
5
Skull Crusher
2
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Behind-the-Neck Push Press
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5
Skull Crusher
3
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 7
2
Bench Press (Close Grip)
2
10 reps
RPE 8.5
3
Behind-the-Neck Push Press
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5
Skull Crusher
4
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 7
3
Behind-the-Neck Push Press
2
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Skull Crusher
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 8
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Skull Crusher
4
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 8.5
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 7
5
Skull Crusher
4
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 7.5
3
Behind-the-Neck Push Press
2
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
72%
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Behind-the-Neck Push Press
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Skull Crusher
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Close Grip)
2
6 reps
RPE 9
3
Behind-the-Neck Push Press
2
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 7.5
5
Skull Crusher
4
10 reps
RPE 7.5
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
5
9 reps
RPE 7.5
6
French Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8.5
2
Push Press (Barbell)
4
5 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
4
9 reps
RPE 7.5
6
French Press
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8.5
2
Push Press (Barbell)
4
5 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
4
9 reps
RPE 7.5
6
French Press
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Good Morning
2
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
5
Hamstring Curl
2
15 reps
RPE 6.5
6
Abs Crunch (Weighted)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Good Morning
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
4
12 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8.5
3
Good Morning
2
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Good Morning
2
8 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Good Morning
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
3
Good Morning
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
3
Good Morning
2
6 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Good Morning
2
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
5
Hamstring Curl
4
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Good Morning
2
6 reps
RPE 9
4
Bent Over Row (Barbell)
5
10 reps
RPE 7.5
5
Hamstring Curl
4
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
4
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Deficit)
4
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
3
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Deficit)
4
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
3
9 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Front Squat (Barbell)
2 Sets
10 Reps
@6-7
3
Belt Squat
2 Sets
10 Reps
@6-7
4
Leg Extension
2 Sets
12 Reps
-
5
Sit Up
2 Sets
15 Reps
-
6
Seated Hamstring Curl
2 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@6
2
Bench Press (Close Grip)
2 Sets
10 Reps
@7
3
Behind-the-Neck Push Press
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
5
Skull Crusher
2 Sets
15 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@6.5
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Good Morning
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
5
Hamstring Curl
2 Sets
15 Reps
@6.5
6
Abs Crunch (Weighted)
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
15 Reps
@6.5
5
T-Bar Row
3 Sets
15 Reps
@6.5
6
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5