logo
Judo
by Shourya G.
12 athletes joined
Program Description
A mix of strength, size and speed.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 11:50
Last Edited
Jun 10, 2024 08:10
down_app
Week 1
1 / 12 Weeks
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
9
Ab Wheel
2 Sets
5 Reps
@8