![[5x] 45-55 min ULPPL 2.0](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F2610d546-6211-4cb8-8644-d48d52254950.jpg&w=3840&q=75)
5.0
(1 rating)
Program Description
Ciclo de Treino - Semana 1: adaptação ao protocolo. - Semana 2: introdução de métodos avançados. - Semana 4: aumento do volume. - Semana 5: consolidação das adaptações. Progressão e Métodos Utilizados - Dupla progressão (carga e/ou repetições). - Super-sets: execução de dois exercícios diferentes em sequência imediata, sem descanso entre eles. - Cluster-set: divisão de uma série em mini-blocos. - Myo-reps: série principal seguida de mini-séries com descansos curtos. - Drop-set: redução imediata de carga ao fim da série para prolonga-la. Diferenciais do Planejamento - Sessões objetivas que se encaixam em rotinas corridas. - Estimular força e hipertrofia. - Técnicas avançadas. - Volume crescente. - Ao concluir a periodização, o ciclo pode ser reiniciado a partir da semana 2 e repetido até que o atleta identifique a necessidade de realizar uma fase de deload.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout50 minutes
- CreatedAug 25, 2025 11:59
- Last EditedOct 06, 2025 12:10
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Front Delts
13.7%
Lats
12.8%
Chest
10.8%
Upper Back
9.3%
Middle Delts
6.4%
Quadriceps
6.4%
Hamstrings
6.4%
Lower Back
6.4%
Triceps
4.4%
Rear Delts
2.9%
Calves
2.9%
Biceps
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
2
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
2
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
2
10-12 reps
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
3
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
3
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
3
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
3
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
.Chest-Supported T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
.Chest-Supported T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1A
.45° Incline Barbell Press1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
1B
.Bent-Over Dumbbell Row1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
2A
.Pec Deck1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
2B
.Pull-Up1 Set
1 Set
AMRAP
AMRAP
@8
@10
3A
.Dumbbell Pullover1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
3B
.Rope Face Pull1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
.Dumbbell Lateral Raise1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
.Barbell Romanian Deadlift1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
.Barbell Hip Thrust1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
.Lying Leg Curl2 Sets
10-12 Reps
@9
3B
.Nordic Hamstring Curl2 Sets
AMRAP
@10
4A
.Seated Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4B
.Machine Hip Adduction2 Sets
10-12 Reps
@9
5
.Bodyweight Calf Raise1 Set
AMRAP
@10
Day 4
1
.Narrow-Grip Lat Pulldown (N2)2 Sets
10-12 Reps
@9
2
.Chest-Supported T-Bar Row2 Sets
10-12 Reps
@9
3
.Diverging Machine Lat Pulldown1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
.Neutral-Grip Seated Cable Row (V Handle)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
.Cable Rope Hammer Curl2 Sets
10-12 Reps
@9
5B
.Incline Dumbbell Curl2 Sets
10-12 Reps
@10
6
.Reverse Pec Deck1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
.Cable Curl (Bar)1 Set
15+ Reps
@10
Day 5
1
.Dumbbell Bulgarian Split Squat1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
.Smith Machine Squat2 Sets
8-10 Reps
@9
3A
.Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3B
.Heel Elevated Goblet Squat2 Sets
10+ Reps
@10
4
.Dumbbell Romanian Deadlift2 Sets
12-15 Reps
@9
5A
.Lean-Back Machine Hip Abduction2 Sets
10-12 Reps
@9
5B
.Lean-Forward Machine Hip Abduction2 Sets
12+ Reps
@10
6
.Bodyweight Calf Raise1 Set
AMRAP
@10
Day 3
1
.Military Press2 Sets
10-12 Reps
@9
2
.Dumbbell Bench Press1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
.30° Incline Dumbbell Flye1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
.High-To-Low Cable Crossover1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
.Machine Lateral Raise2 Sets
12-15 Reps
@10
6A
.Triceps Pressdown (Bar)2 Sets
8-10 Reps
@8
6B
.Overhead Cable Triceps Extension (Bar)2 Sets
8-10 Reps
@10
7
.Deficit Push-Up1 Set
AMRAP
@10