Program Description
Hypertrophy program focused on growing key areas like arms, delts and upperback combining weighted calisthenics, calisthenics and weights. SPLIT T&L - ARMS - REST - T&L - ARMS - REST - FULL BODY - REST - REST
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 10, 2025 07:33
- Last EditedJan 26, 2025 02:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Standing Calf Raise
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
6-10 reps
RPE 9
RPE 9
2A
Close Grip Semi Supinated Chinups
2
5-8 reps
RPE 10
2B
Full ROM Dips
2
6-10 reps
RPE 10
3A
Super Wide Grip Neutral Pullups
2
8-12 reps
RPE 10
3B
Hanging Toes To Bar
3
10-15 reps
RPE 10
4A
Underhand Horizontal Pullapart
2
5-15 reps
RPE 10
4B
Pendulum Sissy Squat
2
8-12 reps
RPE 10
5A
Neck Curl
4
15-20 reps
RPE 10
5B
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Reverse Grip Straight Bar Curls
2
10-15 reps
RPE 10
2B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
3A
Decline Weighted Situps
2
8-12 reps
RPE 10
3B
Neck Extension
3
15-20 reps
RPE 10
4A
Single Arm Cable Rear Delt Flies
3
8-12 reps
RPE 10
4B
Straight Bar Bench Finger Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
High Incline Smith Machine Bench Press
2
6-10 reps
RPE 10
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
5-8 reps
RPE 10
1B
Underhand Vertical Pullaparts
2
5-15 reps
RPE 10
2A
Incline Smith Bench Press (45)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
Fat Grip Neutral-Ups
2
6-10 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Hack Squat
2
5-8 reps
RPE 10
4B
Neck Curl
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Long Head Pushdowns
2
10-15 reps
RPE 10
2A
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
2B
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Straight Bar Bench Finger Curls
3
10-15 reps
-
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Expander Pinwheel Curls
2
10-15 reps
RPE 10
1B
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2B
Leaning Away Overhead Extensions
2
8-12 reps
RPE 10
3A
Hyperextension Situps
2
10-15 reps
RPE 10
3B
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
4A
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4B
Hip Adductor (Machine)
3
8-15 reps
RPE 10
4C
Neck Extension
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Standing Calf Raise
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Squat (Smith Machine)
2
6-10 reps
RPE 10
6B
Neck Extension
3
15-20 reps
RPE 10
6C
Single Arm Cable Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
4-8 reps
RPE 10
2A
Good Morning
2
8-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
8-15 reps
RPE 10
3A
BTN Press
2
6-10 reps
RPE 10
3B
Weighted Hanging Leg Raises
2
8-12 reps
RPE 10
4A
Preacher Dumbell Hammer Curl
2
6-10 reps
RPE 10
4B
Incline Smith JM Press
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
5A
Chest Supported T-Bar Rows
3
6-10 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
6A
Neck Extension
3
15-20 reps
RPE 10
6B
Squat (Smith Machine)
2
6-10 reps
RPE 10
6C
Single Arm Cable Wrist Curls
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)1 Set
1 Set
5-8 Reps
6-10 Reps
@9
@9
2A
Close Grip Semi Supinated Chinups2 Sets
5-8 Reps
@10
2B
Full ROM Dips2 Sets
6-10 Reps
@10
3A
Super Wide Grip Neutral Pullups2 Sets
8-12 Reps
@10
3B
Hanging Toes To Bar3 Sets
10-15 Reps
@10
4A
Underhand Horizontal Pullapart2 Sets
5-15 Reps
@10
4B
Pendulum Sissy Squat2 Sets
8-12 Reps
@10
5A
Neck Curl4 Sets
15-20 Reps
@10
5B
Standing Calf Raise4 Sets
8-15 Reps
@10
Day 2
1A
Preacher Curl (Barbell)2 Sets
6-10 Reps
@10
1B
Long Head Pushdowns 2 Sets
10-15 Reps
@10
2A
Reverse Grip Straight Bar Curls2 Sets
10-15 Reps
@10
2B
Single Arm Overhead Tricep Extension2 Sets
8-12 Reps
@10
3A
Decline Weighted Situps2 Sets
8-12 Reps
@10
3B
Neck Extension3 Sets
15-20 Reps
@10
4A
Single Arm Cable Rear Delt Flies3 Sets
8-12 Reps
@10
4B
Single Arm Cable Wrist Curls2 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)2 Sets
5-8 Reps
@10
1B
Underhand Vertical Pullaparts2 Sets
5-15 Reps
@10
2A
High Incline Smith Machine Bench Press2 Sets
6-10 Reps
@10
2B
Calf Raise (Leg Press)2 Sets
8-15 Reps
@10
3A
Fat Grip Neutral-Ups2 Sets
6-10 Reps
@10
3B
Lying Leg Curl2 Sets
8-12 Reps
@10
4A
Hack Squat2 Sets
5-8 Reps
@10
4B
Neck Curl3 Sets
15-20 Reps
@10
Day 4
1A
Chest Expander Pinwheel Curls2 Sets
10-15 Reps
@10
1B
Long Head Pushdowns 2 Sets
10-15 Reps
@10
2A
Leaning Away Overhead Extensions2 Sets
8-12 Reps
@10
2B
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
3A
Hyperextension Situps2 Sets
10-15 Reps
@10
3B
Straight Bar Bench Finger Curls3 Sets
10-15 Reps
-
4A
Lateral Raise (Machine)3 Sets
8-12 Reps
@10
4B
Hip Adductor (Machine)3 Sets
8-15 Reps
@10
4C
Neck Extension4 Sets
15-20 Reps
@10
Day 5
1
Rack Pull (Barbell)1 Set
4-8 Reps
@10
2A
Good Morning2 Sets
8-12 Reps
@9
2B
Standing Calf Raise2 Sets
8-15 Reps
@10
3A
BTN Press2 Sets
6-10 Reps
@10
3B
Weighted Hanging Leg Raises2 Sets
8-12 Reps
@10
4A
Preacher Dumbell Hammer Curl2 Sets
6-10 Reps
@10
4B
Incline Smith JM Press1 Set
1 Set
6-10 Reps
8-12 Reps
@10
@10
5A
Chest Supported T-Bar Rows3 Sets
6-10 Reps
@10
5B
Neck Curl3 Sets
15-20 Reps
@10
6A
Squat (Smith Machine)2 Sets
6-10 Reps
@10
6B
Neck Extension3 Sets
15-20 Reps
@10
6C
Single Arm Cable Wrist Curls3 Sets
10-15 Reps
@10