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This Ain't a Scene...

by Kiiro

Program Description

Arms Race. Nah, but seriously this is a program designed by myself, for myself. As a spider physique having person, my arms could use a periodization. Further, I have picked up running again and as such need to reduce the load on my legs. This means cutting volume in certain areas to allow my arms to get fully annihilated.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 10:12
  • Last Edited
    Aug 06, 2024 10:58
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
1
2
8+ reps
5+ reps
RPE 8
RPE 8
3
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
AMRAP
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Pull-Up (Weighted)
3
5 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
2
15+ reps
10+ reps
RPE 8
RPE 8
2
French Press
1
1
1
15+ reps
10+ reps
7+ reps
RPE 8
RPE 8
RPE 8
3
Seated Dumbbell Curl
2
10-15 reps
RPE 10
4
Katana Extension
2
10-15 reps
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8 reps
5 reps
10 reps
RPE 7
RPE 9
RPE 8
6
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9
5
Meadows Curl
3
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
8+ Reps
5+ Reps
@8
@8
2
Bicep Curl (Barbell)
1 Set
2 Sets
8+ Reps
5+ Reps
@8
@8
3
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
@7
@9
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Wide Grip)
3 Sets
AMRAP
@9
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Pull-Up (Weighted)
3 Sets
5 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Preacher Curl (EZ Bar)
1 Set
2 Sets
15+ Reps
10+ Reps
@8
@8
2
French Press
1 Set
1 Set
1 Set
15+ Reps
10+ Reps
7+ Reps
@8
@8
@8
3
Seated Dumbbell Curl
2 Sets
10-15 Reps
@10
4
Katana Extension
2 Sets
10-15 Reps
@10
5
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
@7
@9
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
2 Sets
12-15 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@9
2
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
3
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@10
4
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
@9
5
Meadows Curl
3 Sets
8-12 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
@10