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Ayder training program / v2

by Ayder M.

Program Description

Help you gain muscle :)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 11:55
  • Last Edited
    Jan 08, 2026 12:39
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.2%
Front Delts
11.4%
Upper Back
11.4%
Triceps
10.3%
Chest
9.8%
Lats
9.8%
Forearms
5.2%
Quadriceps
4.9%
Hamstrings
4.9%
Middle Delts
4.9%
Glutes
3.3%
Rear Delts
3.3%
Abs
2.4%
Calves
1.6%
Abductors
0.8%
Lower Back
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3
Leg Curl
3
15 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
8
Tricep Extension (Cable)
2
15 reps
RPE 8.5
9
Bicep Curl (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
36 reps
RPE 8.5
2
Seated Anterior Delt Press (AD)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Row
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8-10 Reps
@7
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
4
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Chest Fly (Machine)
3 Sets
15 Reps
@8
6
Single Arm Iso Row
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
8
Tricep Extension (Cable)
2 Sets
15 Reps
@8.5
9
Bicep Curl (Cable)
2 Sets
10 Reps
@9
Day 3
1
Chest Press (Machine)
3 Sets
8-10 Reps
@7
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
4
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Chest Fly (Machine)
3 Sets
15 Reps
@8
6
Single Arm Iso Row
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
8
Tricep Extension (Cable)
2 Sets
15 Reps
@8.5
9
Bicep Curl (Cable)
2 Sets
10 Reps
@9
Day 2
1
Leg Extension
3 Sets
15 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8.5
3
Leg Curl
3 Sets
15 Reps
@8
4
Hack Squat
3 Sets
10 Reps
@8
5
Seated Calf Raise
3 Sets
10 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
36 Reps
@8.5
2
Seated Anterior Delt Press (AD)
3 Sets
10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Row
3 Sets
15 Reps
@6.5
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8