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No BS Hypertrophy Pt.2

by iammarpar
5 athletes joined

Program Description

Welcome to Part 2 of No BS Hypertrothy series, tailored for novice/intermediate-level female athletes. This program introduces new exercise variations, like sumo squats and sumo deadlifts, to add diversity and challenge to your workouts. With an increased focus on core exercises, this program aims to strengthen your core, essential for overall stability and performance. It's ideal for those seeking to improve pull-up proficiency, incorporating exercises like assisted pull-ups and lat pulldowns to build upper body strength and technique.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2024 09:32
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unlock your muscle-building potential with "No BS Hypertrophy Pt.2," an 8-week program designed for serious lifters. Committing just three days a week, you'll engage in a structured routine that emphasizes compound movements and targeted isolation exercises to maximize upper body growth. Each session is crafted to challenge your limits, ensuring you push through plateaus and achieve tangible results. Equip yourself with the full gym setup and get ready to transform your physique with no fluff—just pure hypertrophy.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Goblet Squat
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Dumbbell Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Back Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Hip Thrust (Barbell)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Reverse Lunge (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hanging Leg Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Crossover
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Skull Crusher
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10