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Silver Era Full Body

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Program Description

3 Day full body split inspired by the silver era. Modern exercises have been added, but can be swapped for your favorites. Can be completed at a commercial gym or home gym by modifying movements. Super Sets are personal preference. Abs exercises optional but recommended. If unable to train with intensity, drop all lifts to two sets and add when work capacity improves. It should be hard. Lift with good form, high precision. Take all sets to 0 RIR with the exception of the more risky lower body lifts. Stay safe but push hard. Tempo used on most lifts, 1-3s slow eccentric, pause on some lifts. Dynamic double progression, each set progresses independent of the others. Do not wait for all sets to reach the upper range to increase weight. This indicates you are leaving reps in reserve on the first sets. Warm up by doing 2 quick sets of dumbbell swings. High frequency, high work capacity. Lots of rest to recover from difficult sessions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2025 02:58
  • Last Edited
    Oct 16, 2025 03:06
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Front Delts
12.4%
Triceps
10.7%
Lats
10.2%
Middle Delts
9.8%
Chest
9.4%
Upper Back
9.2%
Abs
4.7%
Hamstrings
4.5%
Quadriceps
4.1%
Calves
4.1%
Lower Back
2.2%
Forearms
2.1%
Glutes
1.9%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Larsen Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Incline Bench Press (Dumbbell)
1
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Leg Extension
3
10-15 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Good Morning
2
8-12 reps
-
12
Standing Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Hatfield Squat
3
6-10 reps
-
8
Leg Curl
3
10-15 reps
-
9
Standing Calf Raise
3
12-15 reps
-
10
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lying Side Lateral Raise
2
12-20 reps
-
5
Chin-Up (Bodyweight)
1
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Leg Extension
3
10-15 reps
-
9
Preacher Curl (EZ Bar)
3
8-12 reps
-
10
Pullover (Dumbbell)
3
8-12 reps
-
11
Stiff Leg Deadlift
2
8-12 reps
-
12
Ab Wheel
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Larsen Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lying Side Lateral Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
5
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
-
6
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
10
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
11
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
12
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
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Day 2
1
Cable Crossover
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
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-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
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-
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3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
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-
-
7
Hatfield Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
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-
-
8
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
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-
-
Day 3
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
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-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lying Side Lateral Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
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-
5
Chin-Up (Bodyweight)
1 Set
8-12 Reps
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6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
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-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
9
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
10
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
11
Stiff Leg Deadlift
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
12
Ab Wheel
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
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