Program Description
Golden Era Aesthetics Movements are purely for hypertrophy Accentuates: Chest, V Taper(Lats and Delts) , Arms, and Legs(not just for pure mass but for aesthetics) All sets are taken to failure
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 16, 2024 04:37
- Last EditedSep 06, 2024 11:05
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
1
Chest Fly (Dumbbell)3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)3 Sets
6-12 Reps
@10
3A
French Press3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
@10
2
Standing Calf Raise2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)3 Sets
6-8 Reps
@10
4
Leg Extension3 Sets
6-10 Reps
@10
5
Leg Curl3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)1 Set
6-15 Reps
@10
Day 1
1
Chest Fly (Dumbbell)3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)3 Sets
6-12 Reps
@10
3A
French Press3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)2 Sets
6-10 Reps
@10
6
Hanging Leg Raise1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
@10
2
Standing Calf Raise2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)3 Sets
6-8 Reps
@10
4
Leg Extension3 Sets
6-10 Reps
@10
5
Leg Curl3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)1 Set
6-15 Reps
@10
7
Cable Crunch1 Set
6-12 Reps
@10
Day 2
1
Underhand Lat Pulldown3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
5A
Spider Curl2 Sets
6-10 Reps
@10
5B
Hammer Curl2 Sets
1-5 Reps
@10
6
Reverse Pec Deck2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
5A
Spider Curl2 Sets
6-10 Reps
@10
5B
Hammer Curl2 Sets
1-5 Reps
@10
6
Reverse Pec Deck2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)1 Set
AMRAP
@10