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Sam Sulek type
by miika M.
13 athletes joined
Program Description
This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Apr 18, 2024 05:33
Last Edited
Jun 13, 2024 04:31
down_app
Week 1
1 / 12 Weeks
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Skull Crusher
2 Sets
8-12 Reps
@10
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
2 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
4 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
2
Barbell Row
2 Sets
6-10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
2 Sets
4-6 Reps
@10
2
Belt Squat
3 Sets
8-12 Reps
@10
3
Platz Squat
3 Sets
8-12 Reps
@10
4
Good Morning
3 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Skull Crusher
2 Sets
8-12 Reps
@10
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
2 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
7
Face Pull
3 Sets
10-15 Reps
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
2 Sets
6-10 Reps
@10
6
Front Raise
2 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
9
Lateral Raise (Machine)
1 Set
10-15 Reps
@10
10
Lateral Raise (Machine)
1 Set
AMRAP
@10
Day 2
1
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
6-10 Reps
@10
4
Two Phase Pull
3 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bayesian Curl
2 Sets
10-15 Reps
@10
5
Skull Crusher
2 Sets
8-12 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Single Arm Pushdown
2 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2-4 Reps
@10
2
Squat (Low Bar)
2 Sets
4-6 Reps
@10
3
Belt Squat
3 Sets
8-12 Reps
@10
4
Good Morning
2 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10