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by Christopher
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Program Description

Use the rest of the free planet fitness

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 10:29
  • Last Edited
    Aug 12, 2025 12:22

Summary

Unlock your potential with this 4-week workout program designed for dedicated lifters ready to push their limits. Committing to six days a week, you'll target every major muscle group with a focus on legs and back, utilizing a variety of machines and free weights. Each session is structured with progressive intensity to ensure you build strength and endurance effectively. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Biceps
9.9%
Upper Back
9.9%
Lats
8.6%
Forearms
7.4%
Chest
7.2%
Front Delts
7%
Glutes
6.4%
Hamstrings
5.6%
Quadriceps
5.1%
Middle Delts
5.1%
Lower Back
3.7%
Abs
3.7%
Rear Delts
3.7%
Calves
3.1%
Adductors
3.1%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Leg Press (45 Degrees)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
7
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 3
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
2 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 5
1
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Leg Press (45 Degrees)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
7
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 6
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
2 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
8 Reps
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
8 Reps
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8