Building the temple of retribution

by Neal Z.
2 athletes joined

Program Description

To gain superhumanstrenght, built a temple of a body and achieve a powerfull mindset that makes u indestructible. We were Born to suffer, we are fighting to succeed, endure everything what this world Throws at u. After 6 weeks u look into a mirror and see a new god has been Born into this world of havok.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 12:51
  • Last Edited
    Jun 18, 2025 08:05

Summary

**Building the Temple of Retribution** is a comprehensive 6-week program designed for those ready to elevate their strength and sculpt their physique. Committing to six days a week, you’ll engage in targeted workouts that focus on building muscle in your chest, shoulders, and triceps through a variety of barbell and machine exercises. Each session is crafted to push your limits, utilizing high-intensity techniques to maximize gains and enhance your overall performance. Prepare to transform your body and unleash your inner strength!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 7-8
7
Barbell Row
4
12-15 reps
RPE 8
8
Straight Arm Pulldown
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
7
Lat Pulldown
4
6-8 reps
RPE 7-8
8
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
9
Seated Row (Cable)
4
12-15 reps
RPE 7-8
10
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
11
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
12
Preacher Curl (Barbell)
4
12-15 reps
RPE 7-8
13
Barbell Row
4
12-15 reps
RPE 8
14
Straight Arm Pulldown
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
3
Chest Press (Machine)
4 Sets
12-15 Reps
@7-8
4
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-8
6
Shrug (Barbell)
4 Sets
12-15 Reps
@7-8
7
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7-8
8
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7-8
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
3
Chest Press (Machine)
4 Sets
12-15 Reps
@7-8
4
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-8
6
Shrug (Barbell)
4 Sets
12-15 Reps
@7-8
7
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7-8
8
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7-8
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Leg Press
4 Sets
6-8 Reps
@7-8
3
Standing Calf Raise
4 Sets
12-12 Reps
@7-8
4
Side Crunch (Cable)
4 Sets
20-25 Reps
@7-8
5
Hanging Leg Raise
4 Sets
12-15 Reps
@7-8
Day 5
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Leg Press
4 Sets
6-8 Reps
@7-8
3
Standing Calf Raise
4 Sets
12-12 Reps
@7-8
4
Side Crunch (Cable)
4 Sets
20-25 Reps
@7-8
5
Hanging Leg Raise
4 Sets
12-15 Reps
@7-8
Day 6
1
Lat Pulldown
4 Sets
6-8 Reps
@7-8
2
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7-8
3
Seated Row (Cable)
4 Sets
12-15 Reps
@7-8
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
5
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
6
Preacher Curl (Barbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@7-8
-
Day 3
1
Lat Pulldown
4 Sets
6-8 Reps
@7-8
2
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7-8
3
Seated Row (Cable)
4 Sets
12-15 Reps
@7-8
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
5
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@7-8
7
Barbell Row
4 Sets
12-15 Reps
@8
8
Straight Arm Pulldown
4 Sets
12-15 Reps
@8