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BoostcampPNG

Push pull

by Chiba C.

Program Description

Help you gain muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 08:32
  • Last Edited
    Feb 18, 2026 11:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.9%
Lats
15.9%
Biceps
14%
Triceps
12%
Front Delts
12%
Middle Delts
10%
Chest
8%
Forearms
5.3%
Rear Delts
4%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
3
10 reps
RPE 10
6
Bayesian Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Wrist Extension (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
3
7 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@9
@10
2
Pec Deck (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Wide Grip Pull-Up
3 Sets
10 Reps
@10
6
Bayesian Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Wrist Extension (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Pec Deck (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Wide Grip Pull-Up
3 Sets
7 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Hammer Curl (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10