Program Description
"You gotta eat big to get big. " This program is designed for those that want to eat heavy & lift heavy. You're gonna get a good daily spanking with max effort lifts, and accessory work in the 8-12 rep range, leaving only 1-2 reps left in the tank each set. If you feel like you have more than 1-2 left on EACH SET, then pick up bigger weights! Max weights, minimal rest. Should be done within an hour, and your CNS should be blitzed! If not...#Rule3.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 06:10
- Last EditedJun 18, 2025 08:47
Summary
Get ready to transform your physique with "Stank Tanks Training: Vol. 1 - Unleash The Stank." This 4-week program is designed for those who are serious about building strength and muscle, featuring five days of intense workouts each week. You'll engage in a mix of light cardio and challenging supersets, focusing on major muscle groups like your back, chest, and legs. With a full gym setup, you'll push your limits and unleash your potential, ensuring every session counts towards your fitness goals. Embrace the grind and watch your strength soar!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1+ reps
90%
4
Incline Bench Press (Barbell)
6
3 reps
60%
5A
Decline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
JM Press
4
8-12 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Pin Press Bench (Barbell)
1
1+ reps
90%
4
Bench Press (Barbell)
6
3 reps
60%
5A
Decline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
JM Press
4
8-12 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1+ reps
90%
4
Incline Bench Press (Barbell)
6
3 reps
60%
5A
Decline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
JM Press
4
8-12 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Pin Press Bench (Barbell)
1
1+ reps
90%
4
Bench Press (Barbell)
6
3 reps
60%
5A
Decline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
JM Press
4
8-12 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Barbell)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Squat (Barbell)
1
1+ reps
RPE 9
4A
Reverse Lunge (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Leg Curl
4
8-12 reps
RPE 8-9
4C
Seated Calf Raise
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
5C
Standing Calf Raise
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Barbell)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Safety Bar Squat
1
3+ reps
RPE 9
4A
Reverse Lunge (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Leg Curl
4
8-12 reps
RPE 8-9
4C
Seated Calf Raise
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
5C
Standing Calf Raise
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Barbell)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Squat (Barbell)
1
1+ reps
RPE 9
4A
Reverse Lunge (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Leg Curl
4
8-12 reps
RPE 8-9
4C
Seated Calf Raise
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
5C
Standing Calf Raise
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Barbell)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Safety Bar Squat
1
3+ reps
RPE 9
4A
Reverse Lunge (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Leg Curl
4
8-12 reps
RPE 8-9
4C
Seated Calf Raise
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
5C
Standing Calf Raise
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Seated Row (Machine)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Sumo Deadlift (Barbell)
1
1+ reps
RPE 9-10
4A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
4B
T-Bar Row
4
8-12 reps
RPE 8-9
5A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8-10
5B
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6B
Concentration Curl
3
8-12 reps
RPE 8-9
7A
Face Pull
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Seated Row (Machine)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Rack Pull (Barbell)
1
1+ reps
RPE 9-10
4A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
4B
T-Bar Row
4
8-12 reps
RPE 8-9
5A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8-10
5B
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6B
Concentration Curl
3
8-12 reps
RPE 8-9
7A
Face Pull
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Seated Row (Machine)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Sumo Deadlift (Barbell)
1
1+ reps
RPE 9-10
4A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
4B
T-Bar Row
4
8-12 reps
RPE 8-9
5A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8-10
5B
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6B
Concentration Curl
3
8-12 reps
RPE 8-9
7A
Face Pull
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Seated Row (Machine)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Rack Pull (Barbell)
1
1+ reps
RPE 9-10
4A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
4B
T-Bar Row
4
8-12 reps
RPE 8-9
5A
Bent Over Row (Barbell)
4
8-12 reps
RPE 8-10
5B
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
6A
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6B
Concentration Curl
3
8-12 reps
RPE 8-9
7A
Face Pull
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Upright Row (Barbell)
4
8-12 reps
RPE 8-9
4B
Front Raise
4
8-12 reps
RPE 8-9
5A
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6A
Bench Press (Close Grip)
3
8-12 reps
RPE 8-9
6B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
7B
Tricep Kickback
3
8-12 reps
RPE 8-9
8A
Dip (Weighted)
3
8-12 reps
RPE 8-9
8B
Push Up
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Upright Row (Barbell)
4
8-12 reps
RPE 8-9
4B
Front Raise
4
8-12 reps
RPE 8-9
5A
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6A
Bench Press (Close Grip)
3
8-12 reps
RPE 8-9
6B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
7B
Tricep Kickback
3
8-12 reps
RPE 8-9
8A
Dip (Weighted)
3
8-12 reps
RPE 8-9
8B
Push Up
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Upright Row (Barbell)
4
8-12 reps
RPE 8-9
4B
Front Raise
4
8-12 reps
RPE 8-9
5A
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6A
Bench Press (Close Grip)
3
8-12 reps
RPE 8-9
6B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
7B
Tricep Kickback
3
8-12 reps
RPE 8-9
8A
Dip (Weighted)
3
8-12 reps
RPE 8-9
8B
Push Up
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Upright Row (Barbell)
4
8-12 reps
RPE 8-9
4B
Front Raise
4
8-12 reps
RPE 8-9
5A
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6A
Bench Press (Close Grip)
3
8-12 reps
RPE 8-9
6B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-9
7A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
7B
Tricep Kickback
3
8-12 reps
RPE 8-9
8A
Dip (Weighted)
3
8-12 reps
RPE 8-9
8B
Push Up
3
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1B
Skull Crusher
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1C
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1D
Dips Between Chairs
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1E
Bicep Curl (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1F
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1B
Skull Crusher
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1C
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1D
Dips Between Chairs
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1E
Bicep Curl (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1F
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1B
Skull Crusher
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1C
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1D
Dips Between Chairs
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1E
Bicep Curl (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1F
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1B
Skull Crusher
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1C
Preacher Curl (EZ Bar)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1D
Dips Between Chairs
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1E
Bicep Curl (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
1F
Tricep Pushdown (Cable)
1
1
1
1
1
50 reps
40 reps
31 reps
20 reps
30 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Light Cardio1 Set
5 mins
@4
2A
Seated Row (Cable)4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown4 Sets
8-12 Reps
@8-9
3
Incline Bench Press (Barbell)1 Set
1+ Reps
90%
4
Incline Bench Press (Barbell)6 Sets
3 Reps
60%
5A
Decline Bench Press (Dumbbell)4 Sets
8-12 Reps
@8-9
5B
Chest Fly (Machine)4 Sets
8-12 Reps
@8-9
6A
JM Press4 Sets
8-12 Reps
@8-9
6B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio1 Set
5 mins
@5
2A
Squat (Barbell)4 Sets
8-12 Reps
@3
2B
Back Extension4 Sets
8-12 Reps
@3
3
Squat (Barbell)1 Set
1+ Reps
@9
4A
Reverse Lunge (Dumbbell)4 Sets
8-12 Reps
@8-9
4B
Leg Curl4 Sets
8-12 Reps
@8-9
4C
Seated Calf Raise4 Sets
8-12 Reps
@8-9
5A
Hack Squat4 Sets
8-12 Reps
@8-9
5B
Leg Extension4 Sets
8-12 Reps
@8-9
5C
Standing Calf Raise4 Sets
8-12 Reps
@8-9
Day 3
1
Light Cardio1 Set
5 mins
@5
2A
Seated Row (Machine)4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown4 Sets
8-12 Reps
@8-9
3
Sumo Deadlift (Barbell)1 Set
1+ Reps
@9-10
4A
Pull-Up (Bodyweight)4 Sets
8-12 Reps
@8-9
4B
T-Bar Row4 Sets
8-12 Reps
@8-9
5A
Bent Over Row (Barbell)4 Sets
8-12 Reps
@8-10
5B
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@8-9
6A
Bicep Curl (Barbell)3 Sets
8-12 Reps
@8-9
6B
Concentration Curl3 Sets
8-12 Reps
@8-9
7A
Face Pull3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio1 Set
5 mins
@5
2A
Band Pull Apart4 Sets
10-15 Reps
@5
2B
Rotator Cuff4 Sets
10-15 Reps
@6
3A
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@8-9
4A
Upright Row (Barbell)4 Sets
8-12 Reps
@8-9
4B
Front Raise4 Sets
8-12 Reps
@8-9
5A
Rear Delt Fly (Machine)4 Sets
8-12 Reps
@8-9
5B
Y Raise4 Sets
8-12 Reps
@8-9
6A
Bench Press (Close Grip)3 Sets
8-12 Reps
@8-9
6B
Overhead Extension (Dumbbell)3 Sets
8-12 Reps
@8-9
7A
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@8-9
7B
Tricep Kickback3 Sets
8-12 Reps
@8-9
8A
Dip (Weighted)3 Sets
8-12 Reps
@8-9
8B
Push Up3 Sets
10-15 Reps
@8-9
Day 5
1A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1B
Skull Crusher1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1C
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1D
Dips Between Chairs1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1E
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10
1F
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
31 Reps
20 Reps
30 Reps
@10
@10
@10
@10
@10