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Derrick Mode
by KingRizla
3 athletes joined
Program Description
To Go Derrick Mode
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Apr 23, 2024 04:13
Last Edited
May 15, 2024 05:50
down_app
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Wide Grip Pull-Up
4 Sets
12 Reps
3
Standing Calf Raise
4 Sets
20 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
5
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
6
Platz Squat
2 Sets
8-12 Reps
7
Hamstring Curl
3 Sets
10-20 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Standing Calf Raise
4 Sets
20 Reps
3
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Platz Squat
2 Sets
8-12 Reps
6
Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps