5.0
(1 rating)
Program Description
To feel death creeping up on you
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJul 20, 2025 03:23
- Last EditedOct 14, 2025 10:05
Summary
Unleash your inner strength with "Creeping Death Week 6-12," a rigorous 7-week program designed for serious lifters ready to take their training to the next level. Committing to 6 days a week, you'll engage in a variety of high-intensity exercises targeting your back, chest, arms, and core. Each workout is meticulously crafted to push your limits, featuring compound movements like Rack Pulls and Bench Presses, ensuring maximum muscle growth and endurance. Equip yourself with a full gym and prepare to redefine your limits—your transformation starts now!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Chest
10.6%
Triceps
9.9%
Biceps
9.8%
Lats
9.3%
Hamstrings
7.9%
Quadriceps
7.4%
Abs
6.9%
Front Delts
5.8%
Glutes
5.7%
Rear Delts
4.3%
Calves
2.6%
Forearms
2.4%
Middle Delts
2.1%
Lower Back
2.1%
Adductors
1.2%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Standing Pullover (Cable)
4
8 reps
RPE 9
4
Underhand Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Chest-Supported T Bar Row
4
8 reps
RPE 9
5
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 9
4
Chest-Supported T Bar Row
4
8 reps
RPE 9
5
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
7
Alternating Dumbbell Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
3
Cable Low Row
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
10 reps
RPE 9
5
Hyperextension (Dumbbell)
2
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
8
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
3
Chest Supported Row (Machine)
4
8 reps
RPE 9
4
Single Arm Row (Cable)
3
10 reps
RPE 9
5
Hyperextension (Dumbbell)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Bicep Curl (Barbell)
4
8 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Chin-Up (Bodyweight)
6
AMRAP
RPE 9
3
Chest Supported Row (Machine)
4
8 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Seated Dumbbell Curl
4
8 reps
RPE 9
8
Zottman Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Chin-Up (Bodyweight)
7
AMRAP
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Shrug (Barbell)
4
15 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
7
Bicep Curl (Machine)
4
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Overhead Press (Barbell)
4
6 reps
RPE 9
6
Rear Delt Fly (Machine)
4
25 reps
RPE 9
7
Tricep Pushdown (Cable)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
4
25 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
20 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Hex Press
3
10 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Seated Lateral Raise
4
20 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Overhead Tricep Handle Extension
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Overhead Press (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Machine)
4
8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
4
25 reps
RPE 9
6
Overhead Press (Barbell)
4
10 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
4
10 reps
RPE 9
8
Seated Overhead Dumbbell Extension
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Cable Crossover
4
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tate Press
4
10 reps
RPE 9
7
Skull Crusher (Barbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
8 reps
RPE 9
4
Lying Leg Curl
4
12 reps
RPE 9
5
Calf Raise (Machine)
8
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 10
2
Leg Press
4
10 reps
RPE 9
3
Squat (Barbell)
3
12 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Machine)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 10
2
Leg Press
4
12 reps
RPE 9
3
V-Squat
5
8 reps
RPE 9
4
Good Morning
3
25 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Squat (Barbell)
4
8 reps
RPE 9
3
Leg Press
4
8 reps
RPE 9
4
Hack Smith Squat
3
10 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 10
2
Squat (Barbell)
4
8 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Calf Raise (Machine)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Hack Smith Squat
2
15 reps
RPE 9
5
Calf Raise (Machine)
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 9
3
Leg Press
4
15 reps
RPE 9
4
Hack Smith Squat
3
8 reps
RPE 9
5
Calf Raise (Machine)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Straight Arm Pulldown
4
8 reps
RPE 9
3
Underhand Lat Pulldown
4
12 reps
RPE 9
4
Shrug (Dumbbell)
4
10 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
-
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pronated Low Cable Row
4
12 reps
RPE 9
2
Neutral Grip Pulldown
4
10 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Straight Arm Pulldown
4
10 reps
RPE 9
3
Hammer Pull Down
4
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 9
5
Bicep Curl (Machine)
4
15 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Shrug (Barbell)
4
15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 9
7
Cable Crunch
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12 reps
RPE 9
2
Smith Row
4
8 reps
RPE 9
3
Shrug (Barbell)
4
15 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
10 reps
RPE 9
2
Wide Grip Lat Pulldown
4
8 reps
RPE 9
3
Shrug (Barbell)
4
10 reps
RPE 9
4
Bicep Curl (Barbell)
4
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Shrug (Barbell)
4
15 reps
RPE 9
4
Hyperextension (Dumbbell)
4
12 reps
RPE 9
5
Bicep Curl (Barbell)
4
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
7
Leg Raise (Captain's Chair)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
JM Press (Smith Machine)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Twist Press
4
8 reps
RPE 9
2
Decline Fly
4
8 reps
RPE 9
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 9
7
Narrow Push Up
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Twist Press
4
8 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Deficit Push Up
4
AMRAP
RPE 9
4
Rear Delt Fly (Machine)
4
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Skullcrusher (Kettlebell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Deficit Push Up
4
AMRAP
RPE 9
4
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 9
5
Single Arm Pushdown
4
8 reps
RPE 9
6
Skullcrusher (Kettlebell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
5
Bench Press (Close Grip)
4
8 reps
RPE 10
6
Single Arm Pushdown
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9
2
Pec Fly (Dumbbell)
4
8 reps
RPE 9
3
Dumbbell Twist Press
4
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
5
Narrow Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
4
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Decline Fly
4
8 reps
RPE 9
4
Seated Lateral Raise
4
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Pronated Tricep Kickback
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9
2
Stiff Leg Deadlift
4
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
4
Straight Leg Calf Raise
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Goblet Squat
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
4
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
RPE 9
2
Lying Leg Curl
4
10 reps
RPE 9
3
Horizontal Leg Press
4
12 reps
RPE 9
4
Smith Reverse Deficit Lunge
4
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 9
2
Sumo Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
2
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 9
2
Sumo Squat
3
12 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Horizontal Calf Extension
6
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 9
2
Leg Press
3
15 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
4
Stiff Leg Deadlift
3
8 reps
RPE 9
5
Horizontal Calf Extension
6
8 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Meadow Row4 Sets
10 Reps
@9
2
Rack Pull (Barbell)5 Sets
5 Reps
@9
3
Standing Pullover (Cable)4 Sets
8 Reps
@9
4
Underhand Lat Pulldown4 Sets
8 Reps
@9
5
Face Pull3 Sets
12 Reps
@9
6
Leg Raise (Captain's Chair)6 Sets
AMRAP
@9
7
Bicep Curl (EZ Bar)4 Sets
12 Reps
@10
8
Incline Hammer Curl (Dumbbell)4 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)3 Sets
10 Reps
@9
2
Bench Press (Barbell)5 Sets
5 Reps
@9
3
Dip (Bodyweight)3 Sets
10 Reps
@10
4
Bench Press (Dumbbell)3 Sets
8 Reps
@9
5
Overhead Press (Barbell)4 Sets
6 Reps
@9
6
Rear Delt Fly (Machine)4 Sets
25 Reps
@9
7
Tricep Pushdown (Cable)4 Sets
10 Reps
@9
8
Seated Overhead Dumbbell Extension 4 Sets
12 Reps
@9
Day 3
1
Leg Press3 Sets
8 Reps
@9
2
Squat (Barbell)3 Sets
10 Reps
@9
3
Leg Extension3 Sets
8 Reps
@9
4
Lying Leg Curl4 Sets
12 Reps
@9
5
Calf Raise (Machine)8 Sets
10 Reps
@9
Day 4
1
Seated Row (Cable)4 Sets
10 Reps
@9
2
Straight Arm Pulldown4 Sets
8 Reps
@9
3
Underhand Lat Pulldown4 Sets
12 Reps
@9
4
Shrug (Dumbbell)4 Sets
10 Reps
@9
5
Bicep Curl (Barbell)4 Sets
8 Reps
@9
6
Reverse Bicep Curl (EZ Bar)4 Sets
15 Reps
-
7
Cable Crunch6 Sets
AMRAP
@10
Day 5
1
Chest Press (Machine)4 Sets
6 Reps
@9
2
Pec Fly (Dumbbell)4 Sets
8 Reps
@9
3
Bench Press (Dumbbell)4 Sets
8 Reps
@9
4
Seated Overhead Press (Dumbbell)4 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)4 Sets
10 Reps
@9
7
JM Press (Smith Machine)4 Sets
8 Reps
@9
Day 6
1
Leg Press3 Sets
10 Reps
@9
2
Stiff Leg Deadlift4 Sets
10 Reps
@9
3
Walking Lunge (Dumbbell)4 Sets
8 Reps
@9
4
Leg Curl4 Sets
12 Reps
@9
5
Horizontal Calf Extension6 Sets
15 Reps
@9