logo
Godkiller
by Brandon H.
6 athletes joined
Program Description
Build strength in the big four lifts while also adding size.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 28, 2024 09:44
Last Edited
May 08, 2024 02:28
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
20 Reps
@7
4
Leg Extension
3 Sets
20 Reps
@9
5
Hamstring Curl
3 Sets
20 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
10 Reps
@7
2A
Lat Pulldown
3 Sets
15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Hammer Curl
8 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
15 Reps
@9
Day 3
1
Deadlift (Deficit)
3 Sets
10 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
Day 4
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@7
3
Bench Press (Close Grip)
3 Sets
15 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
15 Reps
@9
6
Dip (Weighted)
8 Sets
15 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
4 Sets
20 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
4 Sets
20 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
@10
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
4 Sets
20 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
4 Sets
20 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
20 Reps
@8
4
Leg Extension
3 Sets
20 Reps
@9
5
Hamstring Curl
3 Sets
20 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
10 Reps
@8
2A
Lat Pulldown
3 Sets
15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Hammer Curl
8 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
15 Reps
@9
Day 3
1
Deadlift (Deficit)
3 Sets
10 Reps
@8
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
Day 4
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
15 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@8
5
Bicep Curl (EZ Bar)
8 Sets
15 Reps
@9
6
Dip (Weighted)
8 Sets
15 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
4 Sets
20 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
4 Sets
20 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Press
3 Sets
20 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Hamstring Curl
3 Sets
20 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
10 Reps
@9
2A
Lat Pulldown
3 Sets
15 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Hammer Curl
8 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
15 Reps
@9
Day 3
1
Deadlift (Deficit)
3 Sets
10 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
Day 4
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@9
3
Bench Press (Close Grip)
3 Sets
15 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@9
5
Bicep Curl (EZ Bar)
8 Sets
15 Reps
@9
6
Dip (Weighted)
8 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Tempo Squat (Barbell)
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Hamstring Curl
3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)
4 Sets
6 Reps
@7
2A
Lat Pulldown
4 Sets
12 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Hammer Curl
8 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
8 Sets
12 Reps
@7
Day 3
1
Deadlift (Deficit)
3 Sets
8 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
Day 4
1A
Overhead Press (Barbell)
3 Sets
6 Reps
@7
2A
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
12 Reps
@7
6
Dip (Weighted)
8 Sets
12 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
2A
Upright Row (Cable)
4 Sets
20 Reps
@7
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@7
4
French Press
4 Sets
20 Reps
@7
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Tempo Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Hamstring Curl
3 Sets
15 Reps
@8
Day 2
1A
Bench Press (Barbell)
4 Sets
6 Reps
@8
2A
Lat Pulldown
4 Sets
12 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
8 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
8 Sets
12 Reps
@8
Day 3
1
Deadlift (Deficit)
3 Sets
8 Reps
@8
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1A
Overhead Press (Barbell)
3 Sets
6 Reps
@8
2A
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
8 Sets
12 Reps
@8
6
Dip (Weighted)
8 Sets
12 Reps
@8
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
2A
Upright Row (Cable)
4 Sets
20 Reps
@8
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@8
4
French Press
4 Sets
20 Reps
@8
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Tempo Squat (Barbell)
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Hamstring Curl
3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)
4 Sets
6 Reps
@7
2A
Lat Pulldown
4 Sets
12 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Hammer Curl
8 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
8 Sets
12 Reps
@7
Day 3
1
Deadlift (Deficit)
3 Sets
8 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
Day 4
1A
Overhead Press (Barbell)
3 Sets
6 Reps
@7
2A
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
12 Reps
@7
6
Dip (Weighted)
8 Sets
12 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
2A
Upright Row (Cable)
4 Sets
20 Reps
@7
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@7
4
French Press
4 Sets
20 Reps
@7
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Squat (Paused)
3 Sets
5 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hamstring Curl
3 Sets
12 Reps
@7
Day 2
1A
Bench Press (Barbell)
4 Sets
4 Reps
@7
2A
Lat Pulldown
4 Sets
10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Seated Row (Cable)
3 Sets
8 Reps
@7
5
Hammer Curl
8 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7
3
Back Extension (Weighted)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Lying Leg Curl
3 Sets
10 Reps
@7
Day 4
1A
Overhead Press (Barbell)
4 Sets
4 Reps
@7
2A
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@7
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
10 Reps
@7
6
Dip (Weighted)
8 Sets
10 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
2A
Upright Row (Cable)
4 Sets
20 Reps
@7
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@7
4
French Press
4 Sets
20 Reps
@7
5
Push Up
4 Sets
@10
6
Chin-Up (Weighted)
4 Sets
@10
7
Cable Crunch
4 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Hamstring Curl
3 Sets
12 Reps
@8
Day 2
1A
Bench Press (Barbell)
4 Sets
4 Reps
@8
2A
Lat Pulldown
4 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Row (Cable)
3 Sets
8 Reps
@8
5
Hammer Curl
8 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1A
Overhead Press (Barbell)
4 Sets
4 Reps
@8
2A
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
8 Sets
10 Reps
@8
6
Dip (Weighted)
8 Sets
10 Reps
@8
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
2A
Upright Row (Cable)
4 Sets
20 Reps
@8
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@8
4
French Press
4 Sets
20 Reps
@8
5
Push Up
4 Sets
@10
6
Chin-Up (Weighted)
4 Sets
@10
7
Cable Crunch
4 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Squat (Paused)
3 Sets
5 Reps
@9
3
Leg Press
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Hamstring Curl
3 Sets
12 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
1 Set
4 Reps
4 Reps
@9
@8
2A
Lat Pulldown
4 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
Hammer Curl
8 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@9
2
Stiff Leg Deadlift
3 Sets
10 Reps
@9
3
Back Extension (Weighted)
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@9
Day 4
1A
Overhead Press (Barbell)
4 Sets
4 Reps
@9
2A
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Bicep Curl (EZ Bar)
7 Sets
1 Set
10 Reps
10 Reps
@9
@8
6
Dip (Weighted)
8 Sets
10 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
3 Sets
1 Set
20 Reps
20 Reps
@9
@8
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
3 Sets
1 Set
20 Reps
20 Reps
@9
@8
5
Push Up
4 Sets
@10
6
Chin-Up (Weighted)
4 Sets
@10
7
Cable Crunch
4 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@7
2
Squat (Paused)
3 Sets
4 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hamstring Curl
3 Sets
10 Reps
@7
Day 2
1A
Bench Press (Barbell)
4 Sets
2 Reps
@7
2A
Lat Pulldown
4 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@7
4
Seated Row (Cable)
4 Sets
10 Reps
@7
5
Hammer Curl
8 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@7
2
Stiff Leg Deadlift
4 Sets
8 Reps
@7
3
Back Extension (Weighted)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
Day 4
1A
Overhead Press (Barbell)
4 Sets
2 Reps
@7
2
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
5
Hammer Curl
8 Sets
8 Reps
@7
6
Dip (Weighted)
8 Sets
8 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
2A
Upright Row (Cable)
4 Sets
12 Reps
@7
3
Alternating Dumbbell Curl
4 Sets
15 Reps
@7
4
French Press
4 Sets
15 Reps
@7
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Squat (Paused)
3 Sets
4 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 2
1A
Bench Press (Barbell)
4 Sets
2 Reps
@8
2A
Lat Pulldown
4 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
8 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
Day 4
1A
Overhead Press (Barbell)
4 Sets
2 Reps
@8
2
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
7 Sets
1 Set
8 Reps
8 Reps
@8
@7
6
Dip (Weighted)
8 Sets
8 Reps
@8
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
2A
Upright Row (Cable)
4 Sets
12 Reps
@8
3
Alternating Dumbbell Curl
4 Sets
15 Reps
@8
4
French Press
4 Sets
15 Reps
@8
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
20 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@9
2
Squat (Paused)
3 Sets
4 Reps
@9
3
Leg Press
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Hamstring Curl
3 Sets
10 Reps
@9
Day 2
1A
Bench Press (Barbell)
4 Sets
2 Reps
@9
2A
Lat Pulldown
4 Sets
8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@9
4
Seated Row (Cable)
4 Sets
10 Reps
@9
5
Hammer Curl
8 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9
2
Stiff Leg Deadlift
4 Sets
8 Reps
@9
3
Back Extension (Weighted)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
Day 4
1A
Overhead Press (Barbell)
4 Sets
2 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@9
3
Bench Press (Close Grip)
3 Sets
8 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
8 Sets
8 Reps
@9
6
Dip (Weighted)
8 Sets
8 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
2A
Upright Row (Cable)
4 Sets
12 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
15 Reps
@9
4
French Press
4 Sets
15 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
20 Reps
@10