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BoostcampPNG

Escacs enjoyer's workout

by Jules C.
5 athletes joined

Program Description

Ponerse trifuerte

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 12, 2025 02:04
  • Last Edited
    May 05, 2025 04:12
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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
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
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-50 reps
50%
2
Bench Press (Paused)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Skull Crusher (Barbell)
2
12 reps
-
7
French Press
2
10 reps
-
8
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
6 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
6 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
6 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
6 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
6 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
6 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
6 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
6 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
6 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
6 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
6 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
6 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 Row
3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
-
8
Seated Dumbbell Curl
2 Sets
20 Reps
-
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 Twist
3 Sets
1 Reps
-
6
Chinese Plank
2 Sets
2 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
15-50 Reps
50%
2
Bench Press (Paused)
2 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Dip (Weighted)
2 Sets
10-12 Reps
-
5
Dip (Bodyweight)
1 Set
AMRAP
-
6
Skull Crusher (Barbell)
2 Sets
12 Reps
-
7
French Press
2 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
6 Reps
-
2
Squat (Barbell)
2 Sets
20 Reps
-
3
Dip (Weighted)
2 Sets
6 Reps
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Lu Raise
3 Sets
12-16 Reps
-
6
Back Extension (Weighted)
2 Sets
16 Reps
-
7
Back Extension
1 Set
AMRAP
-