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Lemillion
by Laymon B.
5 athletes joined
Program Description
Power! and maximal strength.
Program Overview
Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
150 minutes
Created
Feb 25, 2024 05:08
Last Edited
Jun 12, 2024 08:40
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)
5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@6.5
5
Kroc Row
3 Sets
10-12 Reps
@6.5
6
High Pull
3 Sets
10-12 Reps
@6.5
Day 3
1
Larsen Press (Barbell)
3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@6
4
Face Pull
3 Sets
10-12 Reps
@6
5
Arnold Press
3 Sets
10-12 Reps
@6
6
Front Raise
3 Sets
10-12 Reps
@6
7
Skull Crusher
3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
Day 2
1
Tempo Squat (Barbell)
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Leg Press
3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@6
6
Glute-Ham Raise
3 Sets
10-12 Reps
@6
7
Back Extension
3 Sets
10-12 Reps
@6
8
Standing Calf Raise
3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)
3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)
5 Sets
3 Reps
@6
3
Good Morning
3 Sets
10-12 Reps
@6.5
4
Split Squat Jump
5 Sets
3 Reps
@6
5
Pull Through (Cable)
3 Sets
10-12 Reps
@6.5
6
Med Ball Slam
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)
5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@6.5
5
Kroc Row
3 Sets
10-12 Reps
@6.5
6
High Pull
3 Sets
10-12 Reps
@6.5
Day 2
1
Tempo Squat (Barbell)
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Leg Press
3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@6
6
Glute-Ham Raise
3 Sets
10-12 Reps
@6
7
Back Extension
3 Sets
10-12 Reps
@6
8
Standing Calf Raise
3 Sets
10-12 Reps
@6
Day 3
1
Larsen Press (Barbell)
3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@6
4
Face Pull
3 Sets
10-12 Reps
@6
5
Arnold Press
3 Sets
10-12 Reps
@6
6
Front Raise
3 Sets
10-12 Reps
@6
7
Skull Crusher
3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)
3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)
5 Sets
3 Reps
@6
3
Good Morning
3 Sets
10-12 Reps
@6.5
4
Split Squat Jump
5 Sets
3 Reps
@6
5
Pull Through (Cable)
3 Sets
10-12 Reps
@6.5
6
Med Ball Slam
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)
5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@6.5
5
Kroc Row
3 Sets
10-12 Reps
@6.5
6
High Pull
3 Sets
10-12 Reps
@6.5
Day 2
1
Tempo Squat (Barbell)
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Leg Press
3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@6
6
Glute-Ham Raise
3 Sets
10-12 Reps
@6
7
Back Extension
3 Sets
10-12 Reps
@6
8
Standing Calf Raise
3 Sets
10-12 Reps
@6
Day 3
1
Larsen Press (Barbell)
3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@6
4
Face Pull
3 Sets
10-12 Reps
@6
5
Arnold Press
3 Sets
10-12 Reps
@6
6
Front Raise
3 Sets
10-12 Reps
@6
7
Skull Crusher
3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)
3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)
5 Sets
3 Reps
@6
3
Good Morning
3 Sets
10-12 Reps
@6.5
4
Split Squat Jump
5 Sets
3 Reps
@6
5
Pull Through (Cable)
3 Sets
10-12 Reps
@6.5
6
Med Ball Slam
3 Sets
10-12 Reps
@6.5
Day 4
1
Rack Pull (Barbell)
3 Sets
4-6 Reps
@8
2
Box Squat (Barbell)
5 Sets
3 Reps
@6.5
3
Good Morning
4 Sets
8-10 Reps
@7
4
Split Squat Jump
5 Sets
3 Reps
@6.5
5
Pull Through (Cable)
4 Sets
8-10 Reps
@7
6
Med Ball Slam
4 Sets
8-10 Reps
@7
Day 2
1
Tempo Squat (Barbell)
3 Sets
12-14 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
12-14 Reps
@6.5
3
Leg Press
3 Sets
12-14 Reps
@6.5
4
Hip Thrust (Barbell)
3 Sets
12-14 Reps
@6.5
5
Side Bend (Dumbbell)
3 Sets
12-14 Reps
@6.5
6
Glute-Ham Raise
3 Sets
12-14 Reps
@6.5
7
Back Extension
3 Sets
12-14 Reps
@6.5
8
Standing Calf Raise
3 Sets
12-14 Reps
@6.5
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@8
2
Military Press (Barbell)
3 Sets
4-6 Reps
@8
3
Floor Press (Barbell)
5 Sets
3 Reps
@6.5
4
Rolling Tricep Extension (Dumbbell)
4 Sets
8-10 Reps
@7
5
Kroc Row
4 Sets
8-10 Reps
@7
6
High Pull
4 Sets
8-10 Reps
@7
Day 3
1
Larsen Press (Barbell)
3 Sets
12-14 Reps
@6.5
2
Bent Over Row (Barbell)
3 Sets
12-14 Reps
@6.5
3
Chest Fly (Cable)
3 Sets
12-14 Reps
@6.5
4
Face Pull
3 Sets
12-14 Reps
@6.5
5
Arnold Press
3 Sets
12-14 Reps
@6.5
6
Front Raise
3 Sets
12-14 Reps
@6.5
7
Skull Crusher
3 Sets
12-14 Reps
@6.5
8
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
@6.5
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@8
2
Military Press (Barbell)
3 Sets
4-6 Reps
@8
3
Floor Press (Barbell)
5 Sets
3 Reps
@6.5
4
Rolling Tricep Extension (Dumbbell)
4 Sets
8-10 Reps
@7
5
Kroc Row
4 Sets
8-10 Reps
@7
6
High Pull
4 Sets
8-10 Reps
@7
Day 2
1
Tempo Squat (Barbell)
3 Sets
12-14 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
12-14 Reps
@6.5
3
Leg Press
3 Sets
12-14 Reps
@6.5
4
Hip Thrust (Barbell)
3 Sets
12-14 Reps
@6.5
5
Side Bend (Dumbbell)
3 Sets
12-14 Reps
@6.5
6
Glute-Ham Raise
3 Sets
12-14 Reps
@6.5
7
Back Extension
3 Sets
12-14 Reps
@6.5
8
Standing Calf Raise
3 Sets
12-14 Reps
@6.5
Day 3
1
Larsen Press (Barbell)
3 Sets
12-14 Reps
@6.5
2
Bent Over Row (Barbell)
3 Sets
12-14 Reps
@6.5
3
Chest Fly (Cable)
3 Sets
12-14 Reps
@6.5
4
Face Pull
3 Sets
12-14 Reps
@6.5
5
Arnold Press
3 Sets
12-14 Reps
@6.5
6
Front Raise
3 Sets
12-14 Reps
@6.5
7
Skull Crusher
3 Sets
12-14 Reps
@6.5
8
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
@6.5
Day 4
1
Rack Pull (Barbell)
3 Sets
4-6 Reps
@8
2
Box Squat (Barbell)
5 Sets
3 Reps
@6.5
3
Good Morning
4 Sets
8-10 Reps
@7
4
Split Squat Jump
5 Sets
3 Reps
@6.5
5
Pull Through (Cable)
4 Sets
8-10 Reps
@7
6
Med Ball Slam
4 Sets
8-10 Reps
@7
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@8
2
Military Press (Barbell)
3 Sets
4-6 Reps
@8
3
Floor Press (Barbell)
5 Sets
3 Reps
@6.5
4
Rolling Tricep Extension (Dumbbell)
4 Sets
8-10 Reps
@7
5
Kroc Row
4 Sets
8-10 Reps
@7
6
High Pull
4 Sets
8-10 Reps
@7
Day 2
1
Tempo Squat (Barbell)
3 Sets
12-14 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
12-14 Reps
@6.5
3
Leg Press
3 Sets
12-14 Reps
@6.5
4
Hip Thrust (Barbell)
3 Sets
12-14 Reps
@6.5
5
Side Bend (Dumbbell)
3 Sets
12-14 Reps
@6.5
6
Glute-Ham Raise
3 Sets
12-14 Reps
@6.5
7
Back Extension
3 Sets
12-14 Reps
@6.5
8
Standing Calf Raise
3 Sets
12-14 Reps
@6.5
Day 3
1
Larsen Press (Barbell)
3 Sets
12-14 Reps
@6.5
2
Bent Over Row (Barbell)
3 Sets
12-14 Reps
@6.5
3
Chest Fly (Cable)
3 Sets
12-14 Reps
@6.5
4
Face Pull
3 Sets
12-14 Reps
@6.5
5
Arnold Press
3 Sets
12-14 Reps
@6.5
6
Front Raise
3 Sets
12-14 Reps
@6.5
7
Skull Crusher
3 Sets
12-14 Reps
@6.5
8
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
@6.5
Day 4
1
Rack Pull (Barbell)
3 Sets
4-6 Reps
@8
2
Box Squat (Barbell)
5 Sets
3 Reps
@6.5
3
Good Morning
4 Sets
8-10 Reps
@7
4
Split Squat Jump
5 Sets
3 Reps
@6.5
5
Pull Through (Cable)
4 Sets
8-10 Reps
@7
6
Med Ball Slam
4 Sets
8-10 Reps
@7
Day 2
1
Tempo Squat (Barbell)
3 Sets
14-16 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
14-16 Reps
@7
3
Leg Press
3 Sets
14-16 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
14-16 Reps
@7
5
Side Bend (Dumbbell)
3 Sets
14-16 Reps
@7
6
Glute-Ham Raise
3 Sets
14-16 Reps
@7
7
Back Extension
3 Sets
14-16 Reps
@7
8
Standing Calf Raise
3 Sets
14-16 Reps
@7
Day 3
1
Larsen Press (Barbell)
3 Sets
14-16 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
14-16 Reps
@7
3
Chest Fly (Cable)
3 Sets
14-16 Reps
@7
4
Face Pull
3 Sets
14-16 Reps
@7
5
Arnold Press
3 Sets
14-16 Reps
@7
6
Front Raise
3 Sets
14-16 Reps
@7
7
Skull Crusher
3 Sets
14-16 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
14-16 Reps
@7
Day 1
1
Bench Press (Paused)
3 Sets
2-4 Reps
@9
2
Military Press (Barbell)
3 Sets
2-4 Reps
@9
3
Floor Press (Barbell)
5 Sets
3 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
5 Sets
6-8 Reps
@7.5
5
Kroc Row
5 Sets
6-8 Reps
@7.5
6
High Pull
5 Sets
6-8 Reps
@7.5
Day 4
1
Rack Pull (Barbell)
3 Sets
2-4 Reps
@9
2
Box Squat (Barbell)
5 Sets
3 Reps
@7
3
Good Morning
5 Sets
6-8 Reps
@7.5
4
Split Squat Jump
5 Sets
3 Reps
@7
5
Pull Through (Cable)
5 Sets
6-8 Reps
@7.5
6
Med Ball Slam
5 Sets
6-8 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
2-4 Reps
@9
2
Military Press (Barbell)
3 Sets
2-4 Reps
@9
3
Floor Press (Barbell)
5 Sets
3 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
5 Sets
6-8 Reps
@7.5
5
Kroc Row
5 Sets
6-8 Reps
@7.5
6
High Pull
5 Sets
6-8 Reps
@7.5
Day 2
1
Tempo Squat (Barbell)
3 Sets
14-16 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
14-16 Reps
@7
3
Leg Press
3 Sets
14-16 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
14-16 Reps
@7
5
Side Bend (Dumbbell)
3 Sets
14-16 Reps
@7
6
Glute-Ham Raise
3 Sets
14-16 Reps
@7
7
Back Extension
3 Sets
14-16 Reps
@7
8
Standing Calf Raise
3 Sets
14-16 Reps
@7
Day 3
1
Larsen Press (Barbell)
3 Sets
14-16 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
14-16 Reps
@7
3
Chest Fly (Cable)
3 Sets
14-16 Reps
@7
4
Face Pull
3 Sets
14-16 Reps
@7
5
Arnold Press
3 Sets
14-16 Reps
@7
6
Front Raise
3 Sets
14-16 Reps
@7
7
Skull Crusher
3 Sets
14-16 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
14-16 Reps
@7
Day 4
1
Rack Pull (Barbell)
3 Sets
2-4 Reps
@9
2
Box Squat (Barbell)
5 Sets
3 Reps
@7
3
Good Morning
5 Sets
6-8 Reps
@7.5
4
Split Squat Jump
5 Sets
3 Reps
@7
5
Pull Through (Cable)
5 Sets
6-8 Reps
@7.5
6
Med Ball Slam
5 Sets
6-8 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
2-4 Reps
@9
2
Military Press (Barbell)
3 Sets
2-4 Reps
@9
3
Floor Press (Barbell)
5 Sets
3 Reps
@7
4
Rolling Tricep Extension (Dumbbell)
5 Sets
6-8 Reps
@7.5
5
Kroc Row
5 Sets
6-8 Reps
@7.5
6
High Pull
5 Sets
6-8 Reps
@7.5
Day 2
1
Tempo Squat (Barbell)
3 Sets
14-16 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
14-16 Reps
@7
3
Leg Press
3 Sets
14-16 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
14-16 Reps
@7
5
Side Bend (Dumbbell)
3 Sets
14-16 Reps
@7
6
Glute-Ham Raise
3 Sets
14-16 Reps
@7
7
Back Extension
3 Sets
14-16 Reps
@7
8
Standing Calf Raise
3 Sets
14-16 Reps
@7
Day 3
1
Larsen Press (Barbell)
3 Sets
14-16 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
14-16 Reps
@7
3
Chest Fly (Cable)
3 Sets
14-16 Reps
@7
4
Face Pull
3 Sets
14-16 Reps
@7
5
Arnold Press
3 Sets
14-16 Reps
@7
6
Front Raise
3 Sets
14-16 Reps
@7
7
Skull Crusher
3 Sets
14-16 Reps
@7
8
Tricep Pushdown (Cable)
3 Sets
14-16 Reps
@7
Day 4
1
Rack Pull (Barbell)
3 Sets
2-4 Reps
@9
2
Box Squat (Barbell)
5 Sets
3 Reps
@7
3
Good Morning
5 Sets
6-8 Reps
@7.5
4
Split Squat Jump
5 Sets
3 Reps
@7
5
Pull Through (Cable)
5 Sets
6-8 Reps
@7.5
6
Med Ball Slam
5 Sets
6-8 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
1-2 Reps
@10
2
Military Press (Barbell)
3 Sets
1-2 Reps
@10
3
Floor Press (Barbell)
5 Sets
3 Reps
@7.5
4
Rolling Tricep Extension (Dumbbell)
6 Sets
6 Reps
@8
5
Kroc Row
6 Sets
6 Reps
@8
6
High Pull
6 Sets
6 Reps
@8
Day 4
1
Rack Pull (Barbell)
3 Sets
1-2 Reps
@10
2
Box Squat (Barbell)
5 Sets
3 Reps
@7.5
3
Good Morning
6 Sets
6 Reps
@8
4
Split Squat Jump
5 Sets
3 Reps
@7.5
5
Pull Through (Cable)
6 Sets
6 Reps
@8
6
Med Ball Slam
6 Sets
6 Reps
@8
Day 2
1
Tempo Squat (Barbell)
3 Sets
16-20 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
16-20 Reps
@7.5
3
Leg Press
3 Sets
16-20 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
16-20 Reps
@7.5
5
Side Bend (Dumbbell)
3 Sets
16-20 Reps
@7.5
6
Glute-Ham Raise
3 Sets
16-20 Reps
@7.5
7
Back Extension
3 Sets
16-20 Reps
@7.5
8
Standing Calf Raise
3 Sets
16-20 Reps
@7.5
Day 3
1
Larsen Press (Barbell)
3 Sets
16-20 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
16-20 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
16-20 Reps
@7.5
4
Face Pull
3 Sets
16-20 Reps
@7.5
5
Arnold Press
3 Sets
16-20 Reps
@7.5
6
Front Raise
3 Sets
16-20 Reps
@7.5
7
Skull Crusher
3 Sets
16-20 Reps
@7.5
8
Tricep Pushdown (Cable)
3 Sets
16-20 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
1-2 Reps
@10
2
Military Press (Barbell)
3 Sets
1-2 Reps
@10
3
Floor Press (Barbell)
5 Sets
3 Reps
@7.5
4
Rolling Tricep Extension (Dumbbell)
6 Sets
6 Reps
@8
5
Kroc Row
6 Sets
6 Reps
@8
6
High Pull
6 Sets
6 Reps
@8
Day 4
1
Rack Pull (Barbell)
3 Sets
1-2 Reps
@10
2
Box Squat (Barbell)
5 Sets
3 Reps
@7.5
3
Good Morning
6 Sets
6 Reps
@8
4
Split Squat Jump
5 Sets
3 Reps
@7.5
5
Pull Through (Cable)
6 Sets
6 Reps
@8
6
Med Ball Slam
6 Sets
6 Reps
@8
Day 2
1
Tempo Squat (Barbell)
3 Sets
16-20 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
16-20 Reps
@7.5
3
Leg Press
3 Sets
16-20 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
16-20 Reps
@7.5
5
Side Bend (Dumbbell)
3 Sets
16-20 Reps
@7.5
6
Glute-Ham Raise
3 Sets
16-20 Reps
@7.5
7
Back Extension
3 Sets
16-20 Reps
@7.5
8
Standing Calf Raise
3 Sets
16-20 Reps
@7.5
Day 3
1
Larsen Press (Barbell)
3 Sets
16-20 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
16-20 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
16-20 Reps
@7.5
4
Face Pull
3 Sets
16-20 Reps
@7.5
5
Arnold Press
3 Sets
16-20 Reps
@7.5
6
Front Raise
3 Sets
16-20 Reps
@7.5
7
Skull Crusher
3 Sets
16-20 Reps
@7.5
8
Tricep Pushdown (Cable)
3 Sets
16-20 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
1-2 Reps
@10
2
Military Press (Barbell)
3 Sets
1-2 Reps
@10
3
Floor Press (Barbell)
5 Sets
3 Reps
@7.5
4
Rolling Tricep Extension (Dumbbell)
6 Sets
6 Reps
@8
5
Kroc Row
6 Sets
6 Reps
@8
6
High Pull
6 Sets
6 Reps
@8
Day 4
1
Rack Pull (Barbell)
3 Sets
1-2 Reps
@10
2
Box Squat (Barbell)
5 Sets
3 Reps
@7.5
3
Good Morning
6 Sets
6 Reps
@8
4
Split Squat Jump
5 Sets
3 Reps
@7.5
5
Pull Through (Cable)
6 Sets
6 Reps
@8
6
Med Ball Slam
6 Sets
6 Reps
@8
Day 2
1
Tempo Squat (Barbell)
3 Sets
16-20 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
16-20 Reps
@7.5
3
Leg Press
3 Sets
16-20 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
16-20 Reps
@7.5
5
Side Bend (Dumbbell)
3 Sets
16-20 Reps
@7.5
6
Glute-Ham Raise
3 Sets
16-20 Reps
@7.5
7
Back Extension
3 Sets
16-20 Reps
@7.5
8
Standing Calf Raise
3 Sets
16-20 Reps
@7.5
Day 3
1
Larsen Press (Barbell)
3 Sets
16-20 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
16-20 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
16-20 Reps
@7.5
4
Face Pull
3 Sets
16-20 Reps
@7.5
5
Arnold Press
3 Sets
16-20 Reps
@7.5
6
Front Raise
3 Sets
16-20 Reps
@7.5
7
Skull Crusher
3 Sets
16-20 Reps
@7.5
8
Tricep Pushdown (Cable)
3 Sets
16-20 Reps
@7.5