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Honcho Cock Arms/Shoulders

by Tanner W.
2 athletes joined

Program Description

Get honcho cock arms and shoulders

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 06:55
  • Last Edited
    Jul 21, 2025 06:13

Summary

Unleash your upper body potential with the Honcho Cock Arms/Shoulders program! Over 18 weeks, this 4-day-a-week regimen is designed to sculpt and strengthen your arms and shoulders through a mix of compound and isolation exercises. You’ll tackle everything from barbell bench presses to tricep kickbacks, ensuring balanced development and increased muscle definition. Perfect for lifters looking to elevate their gains, this program combines intensity and variety to keep you motivated and progressing every step of the way. Grab your gear and get ready to transform your upper body!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
7-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Dip (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-12 reps
-
2
Leg Extension
2
7-10 reps
-
3
Glute-Ham Raise
2
AMRAP
-
4
Lying Leg Curl
2
10-15 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
4
Lu Raise
3
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
7
Tricep Kickback
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
5-7 reps
-
9
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
7-10 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Power Shrug
2
4-8 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4
Lu Raise
3 Sets
AMRAP
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
6
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
7
Tricep Kickback
2 Sets
10-15 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
-
9
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
10
Bicep Curl (Barbell)
2 Sets
7-10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-7 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
7-10 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
10
Seated Dip (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Pendulum Squat
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
7-10 Reps
-
3
Glute-Ham Raise
2 Sets
AMRAP
-
4
Lying Leg Curl
2 Sets
10-15 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
6
Power Shrug
2 Sets
4-8 Reps
-
7
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
8
Standing Calf Raise
3 Sets
AMRAP
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
7-10 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
Power Shrug
2 Sets
4-8 Reps
-
7
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
8
Standing Calf Raise
3 Sets
AMRAP
-