5.0
(1 rating)
Program Description
To develop full body strength & muscular balance. A 6-day-per-week split with an emphasis on upper-body muscular development, squat/deadlift strength & climbing/bouldering progress. No fluff included, follow with consistency & determination & reap the rewards.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2025 10:02
- Last EditedOct 27, 2025 02:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Chest
11%
Lats
10.2%
Front Delts
8.8%
Quadriceps
8.4%
Glutes
8.2%
Biceps
7.2%
Middle Delts
7.2%
Abs
6%
Lower Back
5%
Upper Back
4.8%
Hamstrings
4.2%
Rear Delts
2.6%
Cardio
2%
Forearms
1.2%
Adductors
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5A
Back Extension (Weighted)
2
6-10 reps
-
5B
Weighted Pistol Squats
2
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cardio
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3
Front Lever
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Cable Unilateral Tricep Pushdowns
2
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3
Cable Unilateral High Row
3
5-8 reps
-
4A
Pullover (Dumbbell)
3
5-8 reps
-
4B
Y Raise (Dumbbell)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
5-8 reps
-
7
Cardio
1
10-20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Fingerboard3 Sets
-
2
Bouldering1 Set
-
3
Front Lever3 Sets
-
Day 2
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
-
3
Dip (Weighted)2 Sets
5-8 Reps
-
4
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
5
Cable Seated Mid Fly2 Sets
5-8 Reps
-
6
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
7
EZ Bar Reverse Preacher Curls1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 3
1
Front Squat (Paused)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
3
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Unilateral Laying Hamstring Curls1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5A
Back Extension (Weighted)2 Sets
6-10 Reps
-
5B
Weighted Pistol Squats1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Weighted Hanging Leg Raises1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Cardio1 Set
10-20 mins
-
Day 4
1
Fingerboard3 Sets
-
2
Bouldering1 Set
-
3
Front Lever3 Sets
-
Day 5
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
4
Cable Seated Mid Fly2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Cable Unilateral Tricep Pushdowns1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 6
1
Weighted Wide Grip Pullups1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
1-2 Reps
-
-
-
-
2
T-Bar Row1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Cable Unilateral High Row1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4A
Pullover (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4B
Y Raise (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
EZ Bar Reverse Preacher Curls1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
7
Cardio1 Set
10-20 mins
-