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Jeff Nippard Body building PPL
by Kevin Zucker
77 athletes joined
Program Description
Build muscle/ Body Building
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Apr 20, 2024 04:14
Last Edited
Jun 14, 2024 06:41
down_app
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Weak Point 1
4 Sets
2
Weak point 2
2 Sets
3
Cable Skull Crusher
4 Sets
4
Kneeling Behind Head Cable Curl
4 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2 Sets
7
Cable Crunch (Myo Rep )
4 Sets
Day 2
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 3
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 4
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 5
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 6
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 7
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Weak Point 1
4 Sets
2
Weak point 2
2 Sets
3
Cable Skull Crusher
4 Sets
4
Kneeling Behind Head Cable Curl
4 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2 Sets
7
Cable Crunch (Myo Rep )
4 Sets
Day 2
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 3
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 4
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 5
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 6
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 7
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Weak Point 1
4 Sets
2
Weak point 2
2 Sets
3
Cable Skull Crusher
4 Sets
4
Kneeling Behind Head Cable Curl
4 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2 Sets
7
Cable Crunch (Myo Rep )
4 Sets
Day 2
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 3
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 4
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 5
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 6
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 7
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Weak Point 1
4 Sets
2
Weak point 2
2 Sets
3
Cable Skull Crusher
4 Sets
4
Kneeling Behind Head Cable Curl
4 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2 Sets
7
Cable Crunch (Myo Rep )
4 Sets
Day 2
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 3
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 4
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 5
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 6
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 7
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 3
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 4
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 5
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 6
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 7
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 1
1
Weak Point 1
4 Sets
2
Weak point 2
2 Sets
3
Cable Skull Crusher
4 Sets
4
Kneeling Behind Head Cable Curl
4 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2 Sets
7
Cable Crunch (Myo Rep )
4 Sets