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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
12.6%
Biceps
11.1%
Front Delts
8.7%
Chest
8.5%
Lats
8.3%
Quadriceps
6.2%
Glutes
5.6%
Hamstrings
5.2%
Rear Delts
5.1%
Middle Delts
4%
Lower Back
3.1%
Calves
2.7%
Abs
1.5%
Adductors
1.3%
Forearms
1.2%
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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