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Old School Aesthetics: 6 Days PPL (Purely Hypertrophy)

by Adam M.
520 athletes joined

Program Description

Golden Era Aesthetics Movements are purely for hypertrophy Accentuates: Chest, V Taper(Lats and Delts) , Arms, and Legs(not just for pure mass but for aesthetics) All sets are taken to failure

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 04:37
  • Last Edited
    Sep 18, 2024 06:50
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10