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Deats Powerbuilding
by Sean D.
1 athletes joined
Program Description
Power building
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Feb 29, 2024 06:55
Last Edited
May 07, 2024 10:40
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
5 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
5 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
5 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
5 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9