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BoostcampPNG

ARM BIASED UPPER LOWER

by Eemeli R.
1 athletes joined

Program Description

GROWING THE ARMS AND THE REST OF THE BODY AS FAST AS POSSIBLE.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2024 04:54
  • Last Edited
    Dec 24, 2024 05:35
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
wide grip pull-up (assisted)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
V-Bar Triceps Pushdown
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
5
JM Press (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
Incline Bench Press (Smith Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
8
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
9
Lateral Raise (Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
10
Chest Fly (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Neck Curl (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
2
Seated Neck Extension (Neck Flex)
1
2
6-9 reps
6-9 reps
RPE 9
RPE 10
3
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Reverse Wrist Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
7
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Seated Hamstring Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Chest Supported T-Bar Row
1
2
4-7 reps
4-7 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
8
Cross Cable Rear Delt Fly
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Armwrestler Wrist Curl (Bench)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Lying Neck Curl (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Neck Extension (Neck Flex)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Calf Raise (Smith Machine)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
6
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
7
RDL
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
8
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
9
Lying Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Concentration Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Preacher Curl (EZ Bar)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
3
wide grip pull-up (assisted)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
4
V-Bar Triceps Pushdown
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
5
JM Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
6
Diagonal Chest Supported Lat Pulldown (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
7
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
8
Chest Supported T-Bar Row
1 Set
2 Sets
4-7 Reps
4-7 Reps
@9
@10
9
Lateral Raise (Machine)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
10
Chest Fly (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
Day 2
1
Lying Neck Curl (Neck Flex)
1 Set
2 Sets
6-9 Reps
6-9 Reps
@9
@10
2
Seated Neck Extension (Neck Flex)
1 Set
2 Sets
6-9 Reps
6-9 Reps
@9
@10
3
Armwrestler Wrist Curl (Bench)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@10
6
Leg Press (45 Degrees)
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@10
7
Calf Raise (Smith Machine)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
8
Seated Hamstring Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
9
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
Day 4
1
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
2
Armwrestler Wrist Curl (Bench)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
3
Lying Neck Curl (Neck Flex)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Seated Neck Extension (Neck Flex)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Calf Raise (Smith Machine)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
6
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
7
RDL
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@10
8
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
9
Lying Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
Day 3
1
Spider Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Preacher Curl (Dumbbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
3
Dip (Weighted)
1 Set
2 Sets
4-7 Reps
4-7 Reps
@9
@10
4
Chest Supported T-Bar Row
1 Set
2 Sets
4-7 Reps
4-7 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
6
Wide Grip Lat Pulldown
1 Set
2 Sets
5-8 Reps
5-8 Reps
@9
@10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
8
Cross Cable Rear Delt Fly
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10