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Parsley

by Irakli M.
1 athletes joined

Program Description

Building muscle 💪🏼

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2023 07:11
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unlock your potential with the Parsley program, a comprehensive 12-week training plan designed to sculpt your shoulders, chest, and back. Committing to just four days a week, you'll engage in a variety of exercises, including supersets and targeted movements that challenge your strength and endurance. Each session is crafted to maximize muscle growth and improve overall fitness, ensuring you stay motivated and on track. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
10-15 reps
RPE 9
2A
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2B
Lat Pulldown
3
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3B
Seated Row (Machine)
3
10-15 reps
RPE 10
4A
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5A
Upright Row (Cable)
1
2
15-20 reps
15-20 reps
RPE 8.5
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 9
2A
Spider Curl
3
10-15 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3A
Preacher Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5A
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Neck Curl
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 10
6B
Hip Adductor (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 9
1B
Wide Grip Pull-Up
3
6-10 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2B
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Incline Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Overhead Press (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
2A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3A
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
JM Press
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4A
Hammer Curl
3
8-12 reps
RPE 10
4B
Wrist Curls
3
10-15 reps
RPE 10
5
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9
7A
Leg Extension
3
6-20 reps
RPE 10
7B
Seated Hamstring Curl
3
6-10 reps
RPE 9
7C
Seated Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@9
2A
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
10-15 Reps
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
4A
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
4B
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5A
Upright Row (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8.5
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
@9
2A
Spider Curl
3 Sets
10-15 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
3A
Preacher Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3B
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5B
Neck Curl
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@10
6B
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
Day 3
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
6-10 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2B
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Incline Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Overhead Press (Machine)
3 Sets
6-10 Reps
@10
Day 4
1
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3A
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3B
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4A
Hammer Curl
3 Sets
8-12 Reps
@10
4B
Wrist Curls
3 Sets
10-15 Reps
@10
5
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
6
Neck Curl
3 Sets
10-15 Reps
@9
7A
Leg Extension
3 Sets
6-20 Reps
@10
7B
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
7C
Seated Calf Raise
3 Sets
8-12 Reps
@10