Program Description
Ponerse trifuerte
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedApr 12, 2025 02:04
- Last EditedApr 30, 2025 04:03
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
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Deficit)
2
8 reps
-
3
Farmer's Walk (Weighted)
2
2 mins
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Russian Twist
3
1 reps
-
6
Chinese Plank
2
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
8 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Dip (Weighted)
2
5 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Bench Press (Paused)
2
10 reps
-
6
Push Up
2
AMRAP
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
French Press
2
10 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Dumbbell Row
3
10-12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Bicep Curl (EZ Bar)
2
12 reps
-
8
Seated Dumbbell Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
20 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Lu Raise
3
12-16 reps
-
6
Back Extension (Weighted)
2
16 reps
-
7
Back Extension
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Weighted)3 Sets
8 Reps
-
2
Chin-Up (Bodyweight)1 Set
AMRAP
-
3
Pull-Up (Weighted)3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)1 Set
AMRAP
-
5
Dumbbell Row3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)2 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)2 Sets
12 Reps
-
8
Seated Dumbbell Curl2 Sets
20 Reps
-
Day 4
1
Military Press (Barbell)3 Sets
6 Reps
-
2
Squat (Barbell)2 Sets
20 Reps
-
3
Dip (Weighted)2 Sets
12 Reps
-
4
Dip (Bodyweight)1 Set
AMRAP
-
5
Lu Raise3 Sets
12-16 Reps
-
6
Back Extension (Weighted)2 Sets
16 Reps
-
7
Back Extension1 Set
AMRAP
-
Day 1
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Deadlift (Deficit)2 Sets
8 Reps
-
3
Farmer's Walk (Weighted)2 Sets
2 mins
-
4
Shrug (Dumbbell)3 Sets
20 Reps
-
5
Russian Twist3 Sets
1 Reps
-
6
Chinese Plank2 Sets
2 mins
-
Day 2
1
Bench Press (Barbell)1 Set
15-50 Reps
50%
2
Dip (Weighted)2 Sets
8 Reps
-
3
Dip (Bodyweight)1 Set
AMRAP
-
4
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
5
Bench Press (Paused)2 Sets
10 Reps
-
6
Push Up2 Sets
AMRAP
-
7
Skull Crusher (Barbell)2 Sets
12 Reps
-
8
French Press2 Sets
10 Reps
-
9
Tricep Pushdown (Cable)2 Sets
12 Reps
-