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NH Bridge

by Johnny R.
1 athletes joined

Program Description

..

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 03:28
  • Last Edited
    Jun 18, 2025 12:43

Summary

Transform your strength and conditioning with the NH Bridge program, a comprehensive 12-week journey designed for dedicated lifters. Comprising four focused training days each week, this program utilizes supersets to maximize efficiency and intensity, targeting all major muscle groups. Expect to enhance your strength, build muscle, and improve your overall fitness with a blend of barbell, dumbbell, and bodyweight exercises tailored for a garage gym setup. Get ready to bridge the gap between your current fitness level and your goals!
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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
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
RPE 8
1B
Bicep Curl (EZ Bar)
3
RPE 9
2A
Ring Dip
3
RPE 9.5
2B
Dumbbell Row
3
RPE 9
3A
Tricep Extension (Cable)
3
RPE 9.5
3B
Lateral Raise (Dumbbell)
3
RPE 9
3C
Sit Up
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 8
1B
Leg Curl
3
12-15 reps
RPE 8
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2B
Hammer Curl
3
6-12 reps
RPE 9
3A
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3C
Neck Curl
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 10
2A
Leg Extension
3
8-12 reps
RPE 9
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8.5
3A
Upright Row (Barbell)
3
8-12 reps
RPE 8
3B
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
1B
Wide Grip Pull-Up
4
AMRAP
RPE 8
2A
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
2B
French Press
4
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
@8
1B
Bicep Curl (EZ Bar)
3 Sets
@9
2A
Ring Dip
3 Sets
@9.5
2B
Dumbbell Row
3 Sets
@9
3A
Tricep Extension (Cable)
3 Sets
@9.5
3B
Lateral Raise (Dumbbell)
3 Sets
@9
3C
Sit Up
3 Sets
@9.5
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8
1B
Standing Calf Raise
3 Sets
AMRAP
@10
2A
Leg Extension
3 Sets
8-12 Reps
@9
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8.5
3A
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
3B
Sit Up
3 Sets
AMRAP
@10
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@8
1B
Wide Grip Pull-Up
4 Sets
AMRAP
@8
2A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
2B
French Press
4 Sets
6-10 Reps
@8
Day 2
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
@8
1B
Leg Curl
3 Sets
12-15 Reps
@8
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@8
2B
Hammer Curl
3 Sets
6-12 Reps
@9
3A
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3B
Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9
3C
Neck Curl
3 Sets
AMRAP
@8