logo
BoostcampPNG
SKINNY BITCH TO POPPY MAIN
by Serhat Deniz O.
2 athletes joined
Program Description
Deadlift ve Squata her hafta 5kg ekliyoruz, bench presse 2 haftada bir 5kg ekleyebiliriz. Başlangıç ağırlıkların harekette 10 tekrar yapabildiğin tekrarlar ile olacak bunlar sırasıyla squat: belirlenmedi deadlift: 75kg bench: 50kg program hem optimal kas gelişimini hem de ağırlık artışını hedefler. Main liftlerin olduğu gün iyice ısın.
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 27, 2024 08:08
Last Edited
Jul 17, 2024 07:59
down_app
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-25 Reps
@8-10
3
Lateral Raise (Cable)
4 Sets
8-25 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8-25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@10
2
Seated Row (Cable)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5
Face Pull
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Leg Press
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-25 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-25 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10