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Bigger Leaner Stronger
by Amad Z.
4 athletes joined
Program Description
Based on Bigger Leaner Stronger book If you do cardio, do it afterward. The reps should be 4-6 only, if you can do more than 6, increase the weight, if less than 4 decrease the weights.
Program Overview
Level
Beginner
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Apr 22, 2024 11:27
Last Edited
Jun 15, 2024 05:54
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)
3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
4
Dip (Assisted)
3 Sets
5 Reps
5
Cable Crunch
3 Sets
11 Reps
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
7
Air Cycling
3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
3
Dumbbell Row
3 Sets
5 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
5
Seated Calf Raise
6 Sets
11 Reps
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)
3 Sets
5 Reps
3
Lateral Raise (Cable)
3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
5
Shrug (Barbell)
3 Sets
5 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)
3 Sets
5 Reps
3
Leg Press (45 Degrees)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl
3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
5
Bicep Curl (Barbell)
3 Sets
5 Reps
6
Seated Triceps Press
3 Sets
5 Reps
7
Cable Crunch
3 Sets
5 Reps
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
9
Air Cycling
3 Sets
30 Reps