Program Description
GZPL Myorep inspired program to work around my shoulder cuff issue and take a wee bit less time. Realised that older folks may do better with lighter weights and more frequency. Modified for myself, but any novice may adapt it.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 26, 2025 01:43
- Last EditedJun 18, 2025 12:45
Summary
Unlock your strength with the "Myorep Mod GZPL/SS Inspired for Old Men" program, a 12-week journey designed specifically for seasoned lifters. Committing just three days a week, you'll engage in a blend of compound lifts and supersets that focus on building muscle and enhancing functional strength. Each session incorporates myoreps for efficient training, ensuring you maximize your results in minimal time. Get ready to challenge yourself and redefine your limits while enjoying a workout tailored for your experience level!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
5
15 reps
3 reps
-
-
4
Chest Supported Row (Machine)
1
5
15 reps
3 reps
-
-
5
Hack Squat
1
5
15 reps
3 reps
-
-
6
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
15 reps
-
1B
Overhead Press (Barbell)
5
3 reps
-
2A
Squat (Barbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
2C
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Leg Extension
1
5
15 reps
3 reps
-
-
3B
Leg Curl
1
5
15 reps
3 reps
-
-
4
Single Leg Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2A
Bicep Curl (Cable)
1
5
15 reps
3 reps
-
-
2B
Tricep Pushdown (Cable)
1
5
15 reps
3 reps
-
-
3A
Overhead Tricep Extension (Cable)
1
5
15 reps
3 reps
-
-
3B
Reverse Bicep Curl
1
5
15 reps
3 reps
-
-
4A
Reverse Wrist Curl (Barbell)
1
5
15 reps
3 reps
-
-
4B
Wrist Curls
1
5
15 reps
3 reps
-
-
5A
Leg Press
1
-
5B
Leg Curl
1
-
5C
Leg Extension
1
-
6
Single Leg Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
3 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
10 Reps
-
2B
Lat Pulldown3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
5 Sets
15 Reps
3 Reps
-
-
4
Chest Supported Row (Machine)1 Set
5 Sets
15 Reps
3 Reps
-
-
5
Hack Squat1 Set
5 Sets
15 Reps
3 Reps
-
-
6
Single Leg Calf Raise3 Sets
10 Reps
-
Day 2
1A
Lateral Raise (Cable)3 Sets
15 Reps
-
1B
Overhead Press (Barbell)5 Sets
3 Reps
-
2A
Squat (Barbell)3 Sets
10 Reps
-
2B
Lat Pulldown3 Sets
10 Reps
-
2C
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3A
Leg Extension1 Set
5 Sets
15 Reps
3 Reps
-
-
3B
Leg Curl1 Set
5 Sets
15 Reps
3 Reps
-
-
4
Single Leg Calf Raise3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
1 Reps
-
2A
Bicep Curl (Cable)1 Set
5 Sets
15 Reps
3 Reps
-
-
2B
Tricep Pushdown (Cable)1 Set
5 Sets
15 Reps
3 Reps
-
-
3A
Overhead Tricep Extension (Cable)1 Set
5 Sets
15 Reps
3 Reps
-
-
3B
Reverse Bicep Curl1 Set
5 Sets
15 Reps
3 Reps
-
-
4A
Reverse Wrist Curl (Barbell)1 Set
5 Sets
15 Reps
3 Reps
-
-
4B
Wrist Curls1 Set
5 Sets
15 Reps
3 Reps
-
-
5A
Leg Press1 Set
-
5B
Leg Curl1 Set
-
5C
Leg Extension1 Set
-
6
Single Leg Calf Raise3 Sets
-