logo
BoostcampPNG

Jeremy ethier full body program

by fuadariqoh
13 athletes joined

Program Description

Increase muscle with simple workout plan Power rep on every workout, watch athlean x vid explain it I modify a little bit for newbie friendly

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 05:27
  • Last Edited
    Jun 29, 2025 01:03

Summary

Unlock your full potential with the Jeremy Ethier Full Body Program, an 8-week journey designed for dedicated lifters looking to build strength and muscle efficiently. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell bench presses, squats, and deadlifts, ensuring comprehensive development across all major muscle groups. Each session is crafted to challenge your limits while promoting recovery, making it ideal for those ready to elevate their training. Get ready to transform your physique and achieve your fitness goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8+ Reps
@10
2
Squat (Barbell)
4 Sets
8+ Reps
@10
3
Pull-Up (Assisted)
4 Sets
8+ Reps
@10
4
Lying Leg Curl
4 Sets
8+ Reps
@10
5
Overhead Press (Barbell)
4 Sets
8+ Reps
@10
6
Face Pull
4 Sets
8+ Reps
@10
7
Bicep Curl (Cable)
4 Sets
8+ Reps
@10
8
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
8+ Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8+ Reps
@10
4
Chest Supported Row (Dumbbell)
4 Sets
8+ Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
8+ Reps
@10
6
Chest Fly (Machine)
4 Sets
8 Reps
@10
7
Dip (Assisted)
4 Sets
8 Reps
@10
8
Seated Row (Cable)
4 Sets
8 Reps
@10
9
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8+ Reps
@10
2
Squat (Barbell)
4 Sets
8+ Reps
@10
3
Pull-Up (Assisted)
4 Sets
8+ Reps
@10
4
Lying Leg Curl
4 Sets
8+ Reps
@10
5
Overhead Press (Barbell)
4 Sets
8+ Reps
@10
6
Face Pull
4 Sets
8+ Reps
@10
7
Bicep Curl (Cable)
4 Sets
8+ Reps
@10
8
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)
4 Sets
8+ Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8+ Reps
@10
4
Chest Supported Row (Dumbbell)
4 Sets
8+ Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
8+ Reps
@10
6
Chest Fly (Machine)
4 Sets
8 Reps
@10
7
Dip (Assisted)
4 Sets
8 Reps
@10
8
Seated Row (Cable)
4 Sets
8 Reps
@10
9
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@10