Program Description
Using Coan/Phillipi 10 week Deadlift Routine, build a deadlift peaking routine with powerbuilding focused workouts Pls replace squat with zercher squats or front squats if you don't care about your squat max as they help much more than normal squats for deadlift
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedJul 13, 2024 05:32
- Last EditedJul 14, 2024 05:18
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
8 reps
90%
70%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
8 reps
90%
70%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
8 reps
85%
70%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
85%
75%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
6 reps
95%
75%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
100%
80%
2A
Skull Crusher (Barbell)
3
8 reps
2B
21s (EZ Bar)
3
21 reps
3
Standing Pullover (Cable)
3
15 reps
4
Bent Over Row (Dumbbell)
3
8 reps
5
Hammer Curl
3
12 reps
6
Plate Pinch
3
0.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
4
Sumo Squat
3
12-15 reps
5
Romanian Deadlift (Dumbbell)
4
10-12 reps
6
Hip Adductor (Machine)
3
15-20 reps
7
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
6 reps
80%
75%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
100%
70%
2
Leg Extension
4
8+ reps
RPE 7-9
3
Sumo Squat
3
12-15 reps
4
Romanian Deadlift (Dumbbell)
4
10-12 reps
5
Hip Adductor (Machine)
3
15-20 reps
6
Tibialis Raise
2
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Bench Press (Barbell)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
85%
70%
2
Bench Press (Barbell)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
90%
70%
2
Bench Press (Barbell)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
12 reps
4
Incline Chest Press (Machine)
2
12 reps
5A
Lateral Raise (Dumbbell)
2
12-15 reps
5B
Front Raise
2
12-15 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
3 reps
80%
62.5%
2A
Good Morning
3
8 reps
2B
Underhand Lat Pulldown
3
8 reps
2C
Bent Over Row (Barbell)
3
8 reps
2D
Stiff Leg Deadlift
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
3 reps
85%
62.5%
2A
Good Morning
3
8 reps
2B
Underhand Lat Pulldown
3
8 reps
2C
Bent Over Row (Barbell)
3
8 reps
2D
Stiff Leg Deadlift
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
3 reps
90%
72.5%
2A
Good Morning
3
8 reps
2B
Underhand Lat Pulldown
3
8 reps
2C
Bent Over Row (Barbell)
3
8 reps
2D
Stiff Leg Deadlift
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
95%
80%
2A
Good Morning
3
8 reps
2B
Underhand Lat Pulldown
3
8 reps
2C
Bent Over Row (Barbell)
3
8 reps
2D
Stiff Leg Deadlift
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
3 reps
85%
67.5%
2
Good Morning
3
5 reps
3
Underhand Lat Pulldown
3
5 reps
4
Bent Over Row (Barbell)
3
5 reps
5
Stiff Leg Deadlift
3
5 reps
6
Power Shrug
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
90%
72.5%
2
Good Morning
3
5 reps
3
Underhand Lat Pulldown
3
5 reps
4
Bent Over Row (Barbell)
3
5 reps
5
Stiff Leg Deadlift
3
5 reps
6
Power Shrug
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
95%
80%
2
Good Morning
2
5 reps
3
Underhand Lat Pulldown
2
5 reps
4
Bent Over Row (Barbell)
2
5 reps
5
Stiff Leg Deadlift
2
5 reps
6
Power Shrug
2
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
100%
72.5%
2
Good Morning
2
5 reps
3
Underhand Lat Pulldown
2
5 reps
4
Bent Over Row (Barbell)
2
5 reps
5
Stiff Leg Deadlift
2
5 reps
6
Power Shrug
2
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
72.5%
2
Stiff Leg Deadlift
2
5 reps
3
Power Shrug
2
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
62.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
6
Seated Shoulder Press (Dumbbell)
2
12 reps
7
Incline Bench Press (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Face Pull
4
15-20 reps
4
Chest Fly (Cable)
3
10-12 reps
5
Tricep Extension (Cable)
3
8-12 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
3 Reps
10 Reps
85%
65%
2A
Skull Crusher (Barbell)3 Sets
8 Reps
2B
21s (EZ Bar)3 Sets
21 Reps
3
Standing Pullover (Cable)3 Sets
15 Reps
4
Bent Over Row (Dumbbell)3 Sets
8 Reps
5
Hammer Curl3 Sets
12 Reps
6
Plate Pinch3 Sets
0.5 mins
Day 2
1
Squat (Barbell)1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Leg Extension4 Sets
8+ Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)2 Sets
12 Reps
4
Sumo Squat3 Sets
12-15 Reps
5
Romanian Deadlift (Dumbbell)4 Sets
10-12 Reps
6
Hip Adductor (Machine)3 Sets
15-20 Reps
7
Tibialis Raise2 Sets
20-25 Reps
@8
Day 3
1
Overhead Press (Barbell)1 Set
2 Sets
3 Reps
8 Reps
85%
70%
2
Bench Press (Barbell)3 Sets
6 Reps
75%
3
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
4
Incline Chest Press (Machine)2 Sets
12 Reps
5A
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
5B
Front Raise2 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
Day 4
1
Deadlift (Barbell)1 Set
8 Sets
2 Reps
3 Reps
80%
62.5%
2A
Good Morning3 Sets
8 Reps
2B
Underhand Lat Pulldown3 Sets
8 Reps
2C
Bent Over Row (Barbell)3 Sets
8 Reps
2D
Stiff Leg Deadlift3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)4 Sets
8 Reps
70%
2
Overhead Press (Barbell)3 Sets
8 Reps
65%
3
Face Pull4 Sets
15-20 Reps
4
Chest Fly (Cable)3 Sets
10-12 Reps
5
Tricep Extension (Cable)3 Sets
8-12 Reps
6
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
7
Incline Bench Press (Dumbbell)3 Sets
8 Reps