logo
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 12, 2025 05:26

Summary

Unleash your upper body potential with "Guns & Glory," an 8-week program designed to sculpt your arms, shoulders, and chest through targeted strength training. Committing just three days a week, you'll engage in a variety of exercises including Reverse Bicep Curls, Tricep Pushdowns, and Incline Bench Presses, all tailored to maximize muscle growth and definition. With a full gym at your disposal, expect to push your limits and see impressive gains as you progress through this focused regimen. Get ready to flex your newfound strength and confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Biceps
9.6%
Upper Back
9.3%
Hamstrings
8.6%
Front Delts
7.3%
Quadriceps
7%
Middle Delts
6.8%
Abs
6.7%
Chest
5.5%
Lats
5%
Glutes
5%
Forearms
4.6%
Lower Back
3.6%
Rear Delts
2.8%
Calves
2.4%
Adductors
1%
Abductors
0.3%
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
-
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
-