Program Description
To develop giant level strength
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedApr 03, 2024 12:54
- Last EditedMay 07, 2024 10:38
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
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Leg Extension
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1-3 reps
6-10 reps
RPE 10
RPE 9
2
Face Pull
2
10-15 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
10-15 reps
RPE 7
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
3
Dumbbell Row
2
10-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 6.5
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-15 reps
RPE 8
4
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1-3 reps
6-10 reps
RPE 10
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Cable Crossover
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 6.5
4
Jammer Press
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
21s (EZ Bar)
3
21 reps
RPE 9
3
Hammer Curl
1
1
3-20 reps
15-20 reps
RPE 6.5
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Hack Squat3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
@9
3
Back Extension (Weighted)2 Sets
10-15 Reps
@8
4
Cable Crunch2 Sets
10-15 Reps
@10
Day 3
1
Barbell Row3 Sets
6-8 Reps
@10
2
Lat Pulldown (Single Arm)2 Sets
10-15 Reps
@8
3
Dumbbell Row2 Sets
10-15 Reps
@8
4
Lat Pulldown (Neutral Grip)2 Sets
10-15 Reps
@6.5
5
Pull-Up (Bodyweight)1 Set
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@8.5
2
21s (EZ Bar)3 Sets
21 Reps
@9
3
Hammer Curl1 Set
1 Set
3-20 Reps
15-20 Reps
@6.5
@6.5
4
Skull Crusher2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)2 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Face Pull2 Sets
10-15 Reps
@7
3
One Arm Lateral Raise (Cable)2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)2 Sets
10-15 Reps
@7
5
Hanging Leg Raise2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift3 Sets
6-8 Reps
@10
3
Hamstring Curl2 Sets
15-20 Reps
@6.5
4
Leg Extension2 Sets
15-20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Bench Press (Dumbbell)2 Sets
8-12 Reps
@8
3
Cable Crossover1 Set
2 Sets
10-15 Reps
10-15 Reps
@6.5
@6.5
4
Jammer Press2 Sets
AMRAP
@6