Program Description
Build muscle hopefully
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedSep 11, 2025 06:35
- Last EditedSep 22, 2025 03:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Chest
13.1%
Biceps
9.4%
Upper Back
8.6%
Front Delts
8.2%
Lats
7.8%
Middle Delts
6.1%
Forearms
5.7%
Glutes
4.5%
Quadriceps
4.5%
Hamstrings
4.1%
Neck
4.1%
Rear Delts
2.9%
Calves
2%
Abs
1.6%
Adductors
1.6%
Lower Back
1.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Pec Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3B
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2B
Neck Extension
3
15 reps
RPE 10
3A
Walking Lunge (Dumbbell)
3
10 reps
RPE 10
3B
Straight Leg Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
1B
Wide Grip Pull-Up
3
15 reps
RPE 10
2A
Incline Chest Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Shrug (Barbell)
3
10 reps
RPE 10
3A
Dip (Weighted)
3
10 reps
RPE 10
3B
Pullover (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
Wrist Curls
3
15 reps
RPE 10
2A
Overhead Extension (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3B
JM Press
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Incline Bench Press (Barbell)2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
1B
Chin-Up (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Pec Fly (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Barbell Row2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3A
Rear Delt Fly (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3B
Seated Overhead Press (Barbell)3 Sets
4-8 Reps
@9
Day 2
1A
Lying Side Lateral Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Wrist Curls3 Sets
15 Reps
@10
2A
Preacher Curl (Dumbbell)3 Sets
12 Reps
@10
2B
Overhead Extension (EZ Bar)2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
3B
JM Press2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1A
Squat (Barbell)3 Sets
8 Reps
@9
1B
Neck Curl3 Sets
15 Reps
@10
2A
Romanian Deadlift (Barbell)3 Sets
8 Reps
@9
2B
Neck Extension3 Sets
15 Reps
@10
3A
Walking Lunge (Dumbbell)3 Sets
10 Reps
@10
3B
Straight Leg Calf Raise3 Sets
12 Reps
@9
Day 4
1A
Bench Press (Barbell)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
1B
Wide Grip Pull-Up3 Sets
15 Reps
@10
2A
Incline Chest Fly (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Shrug (Barbell)3 Sets
10 Reps
@10
3A
Dip (Weighted)3 Sets
10 Reps
@10
3B
Pullover (Dumbbell)3 Sets
12 Reps
@9
Day 5
1A
Lying Side Lateral Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Wrist Curls3 Sets
15 Reps
@10
2A
Overhead Extension (EZ Bar)2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Incline Curl (Dumbbell)3 Sets
12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
3B
JM Press2 Sets
1 Set
12 Reps
12 Reps
@9
@10