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Upper Lower high intensity
by Joell J.
18 athletes joined
Program Description
Accrual as much muscle tissue as possible. Low-ish volume with high intensity. Every set is to failure in a top set/back off set way. If it’s more than 2 sets work the rep ranges
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 07, 2024 04:05
Last Edited
Jun 04, 2024 03:32
down_app
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 2
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 4
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps
Day 5
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
12 Reps
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)
2 Sets
8-12 Reps
6
Lat Row
1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
8
Lateral Raise (Machine)
1 Set
AMRAP
Day 6
1
Leg Extension
3 Sets
8-12 Reps
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
10-15 Reps
6
Cable Crunch
2 Sets
AMRAP
Day 7
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row
3 Sets
6-10 Reps
6
Lateral Raise (Cable)
3 Sets
15 Reps
Day 8
1
Leg Extension
4 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
6
Cable Crunch
2 Sets
10-15 Reps