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High intensity upper lower 2.0

by Mikkel R.
1 athletes joined

Program Description

**High Intensity Upper Lower 2.0** giver hår på brystet

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 01:42
  • Last Edited
    Nov 10, 2025 02:12
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Quadriceps
12.8%
Hamstrings
10.7%
Lower Back
9.8%
Chest
9.2%
Upper Back
8.9%
Biceps
7.3%
Triceps
6.1%
Calves
6.1%
Front Delts
4.6%
Lats
3.1%
Glutes
3.1%
Rear Delts
1.8%
Middle Delts
1.5%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 8.5
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 9
6
Y Raise
1
6-10 reps
RPE 9
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2
Leg Extension
2
5-8 reps
RPE 9
3
Seated Hamstring Curl
2
5-8 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 9
5
Sissy Squat (Weight)
2
6-10 reps
RPE 10
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
6-10 reps
RPE 9
2
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Fly (Machine)
1
5-8 reps
RPE 9
5
JM Press (Smith Machine)
2
6-10 reps
RPE 9
6
Lat Pulldown
1
5-8 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
8
Kelso Shrug
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Nordic Curl
2
4-8 reps
RPE 9
3
Sissy Squat (Weight)
2
6-10 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Side Crunch (Cable)
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@9
2
Chest Fly (Machine)
2 Sets
5-8 Reps
@9
3
Incline Chest Fly (Dumbbell)
1 Set
5-8 Reps
@8.5
4
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
5-8 Reps
@9
6
Y Raise
1 Set
6-10 Reps
@9
7
Kelso Shrug
2 Sets
5-8 Reps
@9
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@9
2
Leg Extension
2 Sets
5-8 Reps
@9
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@9
4
Seated Calf Raise
2 Sets
6-10 Reps
@9
5
Sissy Squat (Weight)
2 Sets
6-10 Reps
@10
6
Side Crunch (Cable)
2 Sets
6-10 Reps
@9
7
Dragon Fly
2 Sets
6-10 Reps
@9
Day 3
1
Bayesian Curl
1 Set
6-10 Reps
@9
2
Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
5-8 Reps
@9
4
Chest Fly (Machine)
1 Set
5-8 Reps
@9
5
JM Press (Smith Machine)
2 Sets
6-10 Reps
@9
6
Lat Pulldown
1 Set
5-8 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@9
8
Kelso Shrug
2 Sets
5-8 Reps
@9
Day 4
1
Leg Extension
2 Sets
6-10 Reps
@10
2
Nordic Curl
2 Sets
4-8 Reps
@9
3
Sissy Squat (Weight)
2 Sets
6-10 Reps
@9
4
Leg Curl
1 Set
5-8 Reps
@9
5
Seated Calf Raise
2 Sets
8-10 Reps
@9
6
Side Crunch (Cable)
2 Sets
6-10 Reps
@9
7
Dragon Fly
2 Sets
5-8 Reps
@9