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BoostcampPNG

Guns & Glory

by Dhananjay S.

Program Description

A 3 day full body program that's slight more Arms focused. A thing to keep in mind is push yourself in each set, pay attention to the RPE ratings and follow it sincerely.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2025 06:22
  • Last Edited
    Sep 05, 2025 02:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
10%
Upper Back
9.7%
Hamstrings
9%
Front Delts
7.7%
Quadriceps
7.3%
Middle Delts
7.1%
Chest
5.8%
Lats
5.3%
Glutes
5.3%
Forearms
4.8%
Lower Back
3.7%
Rear Delts
2.9%
Calves
2.6%
Abs
2.5%
Adductors
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Sit Up
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Barbell Row
2
12 reps
RPE 9
6
Overhead Press (Barbell)
2
8 reps
RPE 9
7
Leg Press
2
12 reps
RPE 9
8
Seated Hamstring Curl
3
14 reps
RPE 10
9
Shrug (Barbell)
2
10 reps
RPE 9
10
Standing Calf Raise
2
20 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
12
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
1
12 reps
15 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Barbell Row
2
12 reps
RPE 9
5
Overhead Press (Barbell)
2
8 reps
RPE 9
6
Leg Press
2
12 reps
RPE 9
7
Seated Hamstring Curl
3
14 reps
RPE 10
8
Shrug (Barbell)
2
10 reps
RPE 9
9
Standing Calf Raise
2
20 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
25 reps
RPE 10
11
Overhead Tricep Extension (Dumbbell)
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Concentration Curl
2
15 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
5
Cable Crossover
3
15 reps
RPE 9
6
Pull-Up (Bodyweight)
3
8 reps
RPE 10
7
Squat (Barbell)
3
10 reps
-
8
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
9
Reverse Pec Deck
2
20 reps
RPE 10
10
Wrist Curls
3
15 reps
-
11
Dip (Bodyweight)
1
20 reps
RPE 8
12
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Concentration Curl
2
15 reps
RPE 9
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
8 reps
RPE 10
6
Squat (Barbell)
3
10 reps
-
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
8
Reverse Pec Deck
2
20 reps
RPE 10
9
Wrist Curls
3
15 reps
-
10
Dip (Bodyweight)
1
20 reps
RPE 8
11
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
2
AMRAP
-
2A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
2B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Bodyweight)
2
8-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
6
Leg Extension
3
18-20 reps
RPE 10
7
Good Morning
2
10-12 reps
RPE 9
8
Face Pull
1
AMRAP
RPE 9.5
9
Upright Row (Barbell)
1
AMRAP
RPE 9
10
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
11
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
12
Standing Calf Raise
1
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
10-14 reps
RPE 9
5
Leg Extension
3
18-20 reps
RPE 10
6
Good Morning
2
10-12 reps
RPE 9
7
Face Pull
1
AMRAP
RPE 9.5
8
Upright Row (Barbell)
1
AMRAP
RPE 9
9
Reverse Bicep Curl (Dumbbell)
1
AMRAP
RPE 9
10
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
11
Standing Calf Raise
1
AMRAP
-
12
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Hanging Leg Raise
2 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Concentration Curl
2 Sets
15 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
5
Cable Crossover
3 Sets
15 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
7
Squat (Barbell)
3 Sets
10 Reps
-
8
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
9
Reverse Pec Deck
2 Sets
20 Reps
@10
10
Wrist Curls
3 Sets
15 Reps
-
11
Dip (Bodyweight)
1 Set
20 Reps
@8
12
Hammer Curl (Dumbbell)
1 Set
AMRAP
@9.5
Day 1
1
Sit Up
2 Sets
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
15 Reps
@9
@9
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
5
Barbell Row
2 Sets
12 Reps
@9
6
Overhead Press (Barbell)
2 Sets
8 Reps
@9
7
Leg Press
2 Sets
12 Reps
@9
8
Seated Hamstring Curl
3 Sets
14 Reps
@10
9
Shrug (Barbell)
2 Sets
10 Reps
@9
10
Standing Calf Raise
2 Sets
20 Reps
@10
11
Hammer Curl (Dumbbell)
1 Set
25 Reps
@10
12
Overhead Tricep Extension (Dumbbell)
1 Set
25 Reps
-
Day 3
1
Oblique Crunch
2 Sets
AMRAP
-
2A
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
2B
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Dip (Bodyweight)
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
10-14 Reps
@9
6
Leg Extension
3 Sets
18-20 Reps
@10
7
Good Morning
2 Sets
10-12 Reps
@9
8
Face Pull
1 Set
AMRAP
@9.5
9
Upright Row (Barbell)
1 Set
AMRAP
@9
10
Reverse Bicep Curl (Dumbbell)
1 Set
AMRAP
@9
11
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@9.5
12
Standing Calf Raise
1 Set
AMRAP
-
13
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
-