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SYMBIOTE: 4 Day Synergy Split
by Coach Zylan
3 athletes joined
Program Description
This program will mostly pair muscle groups that work synergistically. The Four training days are Back + Hamstrings, Chest + Triceps, Quads + Calves, and Shoulders + Biceps. This split checks all the boxes, but leaves room for focusing certain muscle groups with more volume. The exercise selection focuses on basic movements that can effectively be progressed, while also allowing some variation where needed. With this program, you can spread the 4 workouts throughout each week if you need more recovery time (recommended for beginners) it can also be run 4 days on, 1 day off, on repeat; or it can even be run perpetually if you feel your recovery is up to par. If you choose either of the latter options just run the program twice in a row (and consider at least a week deload in between )
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 26, 2024 02:03
Last Edited
May 08, 2024 02:33
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@8
@9
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
2
Bench Press (Close Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
15-25 Reps
@8
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@9
@8
@9
2
Split Squat (Smith Machine)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10
3
Seated Calf Raise
2 Sets
12-20 Reps
@8
4
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7
@8
2
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
5
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
12-20 Reps
@9
@10