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Train like Nanami Kento

by North S.
4 athletes joined

Program Description

Perfect for looking like Nanami

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:28
  • Last Edited
    Jun 18, 2025 11:57

Summary

Unleash your inner strength with the "Train like Nanami Kento" program, a dynamic 12-week journey designed to elevate your fitness game. Committed to four days a week, you'll engage in a variety of challenging exercises, including dumbbell bench presses, chin-ups, and eccentric push-ups, all tailored to build muscle and enhance endurance. This program is perfect for those looking to sculpt their physique at home with minimal equipment. Get ready to push your limits and transform your body!
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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
Star
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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
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
AMRAP
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Eccentric Push Up
3 Sets
AMRAP
@9.5
4
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Incline Tricep Extension (Dumbbell)
3 Sets
AMRAP
@9.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
2
Dumbbell Row
3 Sets
20 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
AMRAP
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Wrist Curls
2 Sets
15 Reps
@9
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
@9
Day 2
1
Deadlift (Dumbbell)
3 Sets
20 Reps
@9
2
Suitcase Carry
3 Sets
1.5 mins
@9
3
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
5
Squat (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 4
1
Deadlift (Dumbbell)
3 Sets
20 Reps
@9
2
Suitcase Carry
3 Sets
1.5 mins
@9
3
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
5
Squat (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@10
@9