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Hercules Body 3x Full Body

by Fabricio Marques

Program Description

Become a Roman sculpture

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2025 10:48
  • Last Edited
    Aug 03, 2025 01:45

Summary

Unleash your inner strength with the Hercules Body 3x Full Body program! Over 8 weeks, you'll engage in four intense workouts each week, targeting all major muscle groups to build muscle, increase strength, and enhance overall fitness. This comprehensive routine combines barbell, dumbbell, and bodyweight exercises, ensuring a balanced approach to training. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Triceps
10.2%
Upper Back
9.6%
Abs
8.5%
Chest
7.9%
Hamstrings
7.7%
Glutes
7.6%
Front Delts
7.5%
Lats
7.1%
Quadriceps
6%
Middle Delts
5%
Lower Back
3.6%
Forearms
2.8%
Neck
2.2%
Calves
1.7%
Adductors
1.2%
Rear Delts
0.3%
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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
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Plank (Weighted)
2
1-2 mins
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
French Press
3
8-10 reps
-
6
Squat (Barbell)
3
8-10 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Upright Row (Barbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
7-9 reps
-
10
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-10 reps
-
5
Sit Up
3
10-15 reps
-
6
Goblet Squat
3
8-12 reps
-
7
Hip Thrust (Barbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
8-10 reps
-
9
Tricep Rope Push Down (Cable)
3
8-12 reps
-
10
Wrist Curls
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Standing Calf Raise
3
15-18 reps
-
3
Lateral Raise (Dumbbell)
3
6-8 reps
-
4
Rack Pull (Barbell)
2
6-8 reps
-
5
Dragon Flag
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
7
Split Squat (Barbell)
2
8-12 reps
-
8
Leg Curl
2
10-12 reps
-
9
Pullover (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-10 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
French Press
3
8-10 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Zercher Squat (Barbell)
2
8-10 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
7
Good Morning
2
10-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Landmine Press
2
10-12 reps
-
10
Neck Curl
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
2
Plank (Weighted)
2 Sets
1-2 mins
-
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
French Press
3 Sets
8-10 Reps
-
6
Squat (Barbell)
3 Sets
8-10 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
8
Upright Row (Barbell)
3 Sets
8-10 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
7-9 Reps
-
10
Neck Curl
2 Sets
10-20 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
4
Dumbbell Row
3 Sets
8-10 Reps
-
5
Sit Up
3 Sets
10-15 Reps
-
6
Goblet Squat
3 Sets
8-12 Reps
-
7
Hip Thrust (Barbell)
2 Sets
8-10 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
10
Wrist Curls
2 Sets
12-15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Standing Calf Raise
3 Sets
15-18 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
4
Rack Pull (Barbell)
2 Sets
6-8 Reps
-
5
Dragon Flag
2 Sets
AMRAP
-
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
7
Split Squat (Barbell)
2 Sets
8-12 Reps
-
8
Leg Curl
2 Sets
10-12 Reps
-
9
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
2
Single Arm High Row (Cable)
3 Sets
8-12 Reps
-
3
French Press
3 Sets
8-10 Reps
-
4
Shrug (Barbell)
3 Sets
10-12 Reps
-
5
Zercher Squat (Barbell)
2 Sets
8-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
7
Good Morning
2 Sets
10-12 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Landmine Press
2 Sets
10-12 Reps
-
10
Neck Curl
2 Sets
12-15 Reps
-