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GODKILLER REDUX

by Simon A.

Program Description

Snatch Deficit Deadlift/Zercher squat Day Powerlifting/Powerbuilding 10 Weeks

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2026 07:59
  • Last Edited
    Mar 01, 2026 09:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
11.3%
Biceps
10.2%
Hamstrings
9.7%
Quadriceps
8.8%
Upper Back
8.8%
Middle Delts
8.6%
Glutes
6.1%
Abs
5.4%
Forearms
4.6%
Lats
4.3%
Chest
3.9%
Adductors
1.9%
Rear Delts
1.2%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 7
4
Leg Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Leg Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 9
4
Leg Curl
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Tempo Squat (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Tempo Squat (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Tempo Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Squat (Paused)
3
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 7
2
Squat (Paused)
3
4 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 8
2
Squat (Paused)
3
4 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 9
2
Squat (Paused)
3
4 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
RPE 7
1B
Lat Pulldown
3
15 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7
3A
Tricep Pushdown (Cable)
4
10-15 reps
RPE 7
3B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
RPE 8
1B
Lat Pulldown
3
15 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
RPE 9
1B
Lat Pulldown
3
15 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
3A
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
3B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 7
1B
Lat Pulldown
4
12 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3A
Hammer Curl (Cable)
4
10-12 reps
RPE 7
3B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 8
1B
Lat Pulldown
4
12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
RPE 9
1B
Lat Pulldown
4
12 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
RPE 7
1B
Lat Pulldown
4
10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 7
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
RPE 8
1B
Lat Pulldown
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
RPE 9
1B
Lat Pulldown
4
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 7
1B
Lat Pulldown
4
8 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 7
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 8
1B
Lat Pulldown
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
RPE 9
1B
Lat Pulldown
4
8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
3A
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3B
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
10 reps
RPE 7
2
Zercher Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
10 reps
RPE 8
2
Zercher Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
10 reps
RPE 9
2
Zercher Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
8 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
8 reps
RPE 8
2
Zercher Squat (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Snatch Grip Deadlift
3
8 reps
RPE 9
2
Zercher Squat (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Stiff Leg Deadlift
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
8 reps
RPE 7
1B
Bent Over Row (Dumbbell)
3
20 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
15 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 7
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
8 reps
RPE 8
1B
Bent Over Row (Dumbbell)
3
20 reps
RPE 8
2
Bench Press (Close Grip)
3
15 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
8 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
20 reps
RPE 9
2
Bench Press (Close Grip)
3
15 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6 reps
RPE 7
1B
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6 reps
RPE 8
1B
Bent Over Row (Dumbbell)
3
15 reps
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
2
Bench Press (Close Grip)
3
12 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6 reps
RPE 7
1B
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
6 reps
RPE 9
1B
Bent Over Row (Dumbbell)
4
12 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
2 reps
RPE 7
1B
Bent Over Row (Dumbbell)
4
10 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
2 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
4
2 reps
RPE 9
1B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
1B
Bicep Curl (Cable)
4
20 reps
RPE 7
2A
Upright Row (Barbell)
4
20 reps
RPE 7
2B
Skull Crusher (Barbell)
4
20 reps
RPE 7
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
1B
Bicep Curl (Cable)
4
20 reps
RPE 8
2A
Upright Row (Barbell)
4
20 reps
RPE 8
2B
Skull Crusher (Barbell)
4
20 reps
RPE 8
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
1B
Bicep Curl (Cable)
4
20 reps
RPE 9
2A
Upright Row (Barbell)
4
20 reps
RPE 9
2B
Skull Crusher (Barbell)
4
20 reps
RPE 9
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
1B
Bicep Curl (Cable)
4
20 reps
RPE 7
2A
Upright Row (Barbell)
4
20 reps
RPE 7
2B
Skull Crusher (Barbell)
4
20 reps
RPE 7
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
1B
Bicep Curl (Cable)
4
20 reps
RPE 8
2A
Upright Row (Barbell)
4
20 reps
RPE 8
2B
Skull Crusher (Barbell)
4
20 reps
RPE 8
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
1B
Bicep Curl (Cable)
4
20 reps
RPE 9
2A
Upright Row (Barbell)
4
20 reps
RPE 9
2B
Skull Crusher (Barbell)
4
20 reps
RPE 9
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
1B
Bicep Curl (Cable)
4
20 reps
RPE 7
2A
Upright Row (Barbell)
4
20 reps
RPE 7
2B
Skull Crusher (Barbell)
4
20 reps
RPE 7
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
1B
Bicep Curl (Cable)
4
20 reps
RPE 8
2A
Upright Row (Barbell)
4
20 reps
RPE 8
2B
Skull Crusher (Barbell)
4
20 reps
RPE 8
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
1B
Bicep Curl (Cable)
4
20 reps
RPE 9
2A
Upright Row (Barbell)
4
20 reps
RPE 9
2B
Skull Crusher (Barbell)
4
20 reps
RPE 9
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
1B
Bicep Curl (Cable)
4
20 reps
RPE 7
2A
Upright Row (Barbell)
4
20 reps
RPE 7
2B
Skull Crusher (Barbell)
4
20 reps
RPE 7
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
1B
Bicep Curl (Cable)
4
20 reps
RPE 8
2A
Upright Row (Barbell)
4
20 reps
RPE 8
2B
Skull Crusher (Barbell)
4
20 reps
RPE 8
3
Plank
4
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
1B
Bicep Curl (Cable)
4
20 reps
RPE 9
2A
Upright Row (Barbell)
4
20 reps
RPE 9
2B
Skull Crusher (Barbell)
4
20 reps
RPE 9
3
Plank
4
0.5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
20 Reps
@7
4
Leg Curl
3 Sets
20 Reps
@7
Day 2
1A
Bench Press (Barbell)
3 Sets
8 Reps
@7
1B
Lat Pulldown
3 Sets
15 Reps
@7
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
3A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@7
3B
Hammer Curl (Dumbbell)
4 Sets
10-15 Reps
@7
Day 3
1
Deficit Snatch Grip Deadlift
3 Sets
10 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Leg Curl
3 Sets
15 Reps
@7
Day 4
1A
Military Press (Barbell)
3 Sets
8 Reps
@7
1B
Bent Over Row (Dumbbell)
3 Sets
20 Reps
@7
2
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@7
3A
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
1B
Bicep Curl (Cable)
4 Sets
20 Reps
@7
2A
Upright Row (Barbell)
4 Sets
20 Reps
@7
2B
Skull Crusher (Barbell)
4 Sets
20 Reps
@7
3
Plank
4 Sets
0.5 mins
@10