2.5
(2 ratings)
Program Description
Simultaneously build strength and work capacity in the big 4 compound lifts, while keeping up with your bodybuilding aspirations. This program marries the general structure of Alexander Bromleys Bullmastiff, with a pyramid/AMRAP structure for the primary daily lift. All credit goes to Bromleys book “Base Strength”, I would highly recommend a read through. When you’re finished with this bad boy, you’ll be lucky to even have a pair of boxers that still fit your massive frame.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedJan 06, 2024 06:03
- Last EditedSep 05, 2024 06:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
70%
3
Stiff Leg Deadlift
3
12 reps
RPE 6-8
4
Leg Extension
2
15 reps
RPE 8-9
5
Hamstring Curl
2
15 reps
RPE 8-9
6
Lat Pulldown
2
15 reps
RPE 6-7
7
Hanging Leg Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
75%
3
Stiff Leg Deadlift
4
12 reps
RPE 6-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Hamstring Curl
3
15 reps
RPE 8-9
6
Lat Pulldown
3
15 reps
RPE 6-7
7
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Squat (Barbell)
1
AMRAP
80%
3
Stiff Leg Deadlift
5
12 reps
RPE 6-8
4
Leg Extension
4
15 reps
RPE 8-9
5
Hamstring Curl
4
15 reps
RPE 8-9
6
Lat Pulldown
4
15 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Squat (Barbell)
1
AMRAP
73%
3
Stiff Leg Deadlift
3
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Squat (Barbell)
1
AMRAP
78%
3
Stiff Leg Deadlift
4
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Squat (Barbell)
1
AMRAP
83%
3
Stiff Leg Deadlift
5
10 reps
RPE 6-8
4
Leg Extension
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Lat Pulldown
4
12 reps
RPE 6-7
7
Hanging Leg Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Squat (Barbell)
1
AMRAP
76%
3
Stiff Leg Deadlift
3
8 reps
RPE 6-8
4
Leg Extension
3
10 reps
RPE 8-9
5
Hamstring Curl
3
10 reps
RPE 8-9
6
Lat Pulldown
3
10 reps
RPE 6-7
7
Hanging Leg Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Squat (Barbell)
1
AMRAP
81%
3
Stiff Leg Deadlift
4
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Squat (Barbell)
1
AMRAP
86%
3
Stiff Leg Deadlift
5
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 6-8
4
JM Press
2
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
2
15 reps
RPE 6-8
6
Dumbbell Row
2
15 reps
RPE 6-8
7
Chest Fly (Cable)
2
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6-8
4
JM Press
3
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
15 reps
RPE 6-8
6
Dumbbell Row
3
15 reps
RPE 6-8
7
Chest Fly (Cable)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
RPE 6-8
4
JM Press
4
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
15 reps
RPE 6-8
6
Dumbbell Row
4
15 reps
RPE 6-8
7
Chest Fly (Cable)
4
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Bench Press (Barbell)
1
AMRAP
73%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
Chest Fly (Cable)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Bench Press (Barbell)
1
AMRAP
78%
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
Chest Fly (Cable)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Bench Press (Barbell)
1
AMRAP
83%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 6-8
4
JM Press
4
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
12 reps
RPE 6-8
6
Dumbbell Row
4
12 reps
RPE 6-8
7
Chest Fly (Cable)
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Bench Press (Barbell)
1
AMRAP
76%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
4
JM Press
3
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
10 reps
RPE 6-8
6
Dumbbell Row
3
10 reps
RPE 6-8
7
Chest Fly (Cable)
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Bench Press (Barbell)
1
AMRAP
81%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
Chest Fly (Cable)
4
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Bench Press (Barbell)
1
AMRAP
86%
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
Chest Fly (Cable)
4
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Wide Stance Squat
3
10 reps
RPE 6-8
4
Leg Extension
2
15 reps
RPE 8-9
5
Hamstring Curl
2
15 reps
RPE 8-9
6
Lat Pulldown
2
15 reps
RPE 6-7
7
Hanging Leg Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Wide Stance Squat
4
10 reps
RPE 6-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Hamstring Curl
3
15 reps
RPE 8-9
6
Lat Pulldown
3
15 reps
RPE 6-7
7
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Wide Stance Squat
5
10 reps
RPE 6-8
4
Leg Extension
4
15 reps
RPE 8-9
5
Hamstring Curl
4
15 reps
RPE 8-9
6
Lat Pulldown
4
15 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Wide Stance Squat
3
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Deadlift (Barbell)
1
AMRAP
78%
3
Wide Stance Squat
4
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Deadlift (Barbell)
1
AMRAP
83%
3
Wide Stance Squat
5
10 reps
RPE 6-8
4
Leg Extension
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Lat Pulldown
4
12 reps
RPE 6-7
7
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Deadlift (Barbell)
1
AMRAP
76%
3
Wide Stance Squat
3
8 reps
RPE 6-8
4
Leg Extension
3
10 reps
RPE 8-9
5
Hamstring Curl
3
10 reps
RPE 8-9
6
Lat Pulldown
3
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Deadlift (Barbell)
1
AMRAP
81%
3
Wide Stance Squat
4
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Deadlift (Barbell)
1
AMRAP
86%
3
Wide Stance Squat
5
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6-8
4
JM Press
2
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
2
15 reps
RPE 6-8
6
Dumbbell Row
2
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Barbell)
4
12 reps
RPE 6-8
4
JM Press
3
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
15 reps
RPE 6-8
6
Dumbbell Row
3
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Barbell)
5
12 reps
RPE 6-8
4
JM Press
4
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
15 reps
RPE 6-8
6
Dumbbell Row
4
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Overhead Press (Barbell)
1
AMRAP
73%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Overhead Press (Barbell)
1
AMRAP
78%
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Overhead Press (Barbell)
1
AMRAP
83%
3
Incline Bench Press (Barbell)
5
10 reps
RPE 6-8
4
JM Press
4
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
12 reps
RPE 6-8
6
Dumbbell Row
4
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Overhead Press (Barbell)
1
AMRAP
76%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
JM Press
3
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
10 reps
RPE 6-8
6
Dumbbell Row
3
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Overhead Press (Barbell)
1
AMRAP
81%
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Overhead Press (Barbell)
1
AMRAP
86%
3
Incline Bench Press (Barbell)
5
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8-9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Squat (Barbell)1 Set
AMRAP
70%
3
Stiff Leg Deadlift3 Sets
12 Reps
@6-8
4
Leg Extension2 Sets
15 Reps
@8-9
5
Hamstring Curl2 Sets
15 Reps
@8-9
6
Lat Pulldown2 Sets
15 Reps
@6-7
7
Hanging Leg Raise2 Sets
15 Reps
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Bench Press (Barbell)1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)3 Sets
12 Reps
@6-8
4
JM Press2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)2 Sets
15 Reps
@6-8
6
Dumbbell Row2 Sets
15 Reps
@6-8
7
Chest Fly (Cable)2 Sets
15 Reps
@8-9
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Deadlift (Barbell)1 Set
AMRAP
70%
3
Wide Stance Squat3 Sets
10 Reps
@6-8
4
Leg Extension2 Sets
15 Reps
@8-9
5
Hamstring Curl2 Sets
15 Reps
@8-9
6
Lat Pulldown2 Sets
15 Reps
@6-7
7
Hanging Leg Raise2 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Overhead Press (Barbell)1 Set
AMRAP
70%
3
Incline Bench Press (Barbell)3 Sets
12 Reps
@6-8
4
JM Press2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)2 Sets
15 Reps
@6-8
6
Dumbbell Row2 Sets
15 Reps
@6-8
7
One Arm Lateral Raise (Cable)2 Sets
15 Reps
@8-9