logo
BoostcampPNG

RP Thor- Modified

by Zachary C.
21 athletes joined

Program Description

This program mainly on back, shoulders and arms to recreate Chris Hemsworth’s look in Love and Thunder. Progression plan: At first, 3 RIR for all lifts. Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex. Deload every 4-8 weeks Only Monday and Thursday. Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress. Repeat or, if bored, change component exercise.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 17, 2024 10:57
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unleash your inner strength with the RP Thor- Modified program, an intense 8-week journey designed for serious lifters. Committing to five days a week, you'll engage in a diverse range of exercises, from bodyweight pull-ups to cable curls, targeting your back, arms, and core for comprehensive muscle development. Each session is crafted to push your limits, ensuring you build power and endurance while refining your technique. Get ready to transform your physique and elevate your performance!
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
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
5
French Press
1
10-15 reps
RPE 6
6
Wrist Curls
1
10-15 reps
RPE 6
7
Decline Sit Up (Weighted)
1
10-20 reps
RPE 10
8
Hanging Leg Raise
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10-15 reps
RPE 6
2
Chest Fly (Machine)
1
10-15 reps
RPE 6
3
Split Squat (Barbell)
1
10-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
10-15 reps
RPE 6
6
Neck Curl
1
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@7
2
Inverted Row
2 Sets
10-15 Reps
@7
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Skull Crusher
2 Sets
10-15 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
7
Upright Row (Cable)
2 Sets
10-15 Reps
@7
8
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
@10
9
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@10
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
French Press
2 Sets
10-15 Reps
@7
6
Wrist Curls
2 Sets
10-15 Reps
@7
7
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
@10
8
Hanging Leg Raise
2 Sets
10-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@7
5
Shrug (Trap Bar)
2 Sets
15-20 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
8
Windshield Wipers
2 Sets
10-20 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@7
2
Chest Fly (Machine)
2 Sets
10-15 Reps
@7
3
Split Squat (Barbell)
2 Sets
10-15 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@7
5
Standing Calf Raise
2 Sets
10-15 Reps
@7
6
Neck Curl
2 Sets
15-20 Reps
@7
Day 2
1
Hack Squat
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Seated Calf Raise
2 Sets
10-15 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7