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POWERBUILDING 2.0

by Ricardo O.

Program Description

AFTER 6 YEARS FROM HITTING THE PLATFORM, I DID A RANDOM POWERLIFTING COMPETITON AND NOTICED I WASNT AS STRONG AS I USE TO BE, SO AFTER THE COMPETITION I WENT BACK TO THE LAB AND DEVELOPED THIS PROGRAM TO HELP GET BACK THE OLD.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 14, 2025 05:12
  • Last Edited
    Oct 14, 2025 05:51
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Chest
10.9%
Triceps
10.5%
Quadriceps
9.5%
Hamstrings
9.3%
Glutes
8.6%
Upper Back
8.1%
Middle Delts
6.8%
Biceps
5.4%
Lats
4.8%
Abs
4.7%
Lower Back
3.1%
Adductors
2.5%
Calves
2.4%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Safety Bar Squat
5
3 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
77.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
82.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
87.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
92.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
77.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
92.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
77.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
92.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
70%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
75%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
77.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
82.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
87.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
92.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat
5 Sets
3 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7-10
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7-10
4
Walking Lunge
3 Sets
12 Reps
@7-10
5
Leg Curl
4 Sets
12 Reps
@7-10
6
Standing Calf Raise
4 Sets
20 Reps
@7-10
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8-10
3
Cable Crossover
3 Sets
15 Reps
@8-10
4
Floor Press (Dumbbell)
3 Sets
8 Reps
@8-10
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Barbell Row
4 Sets
10 Reps
@8-10
3
Seated Row (Cable)
3 Sets
12 Reps
@8-10
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8-10
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8-10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
70%
2
Arnold Press
4 Sets
10 Reps
@8-10
3
Front Raise
3 Sets
12 Reps
@8-10
4
Upright Row (Cable)
3 Sets
12 Reps
@8-10
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8-10
6
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8-10
7
Incline Bicep Curl
3 Sets
12 Reps
@8-10