THE POWERBUILDING PROGRAM - CONDENSED.pdf

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DAY 1

DAY 2

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

SQUAT 3X8

SQUAT 3X8

SQUAT 1X1

SQUAT 1X1

SQUAT 1X1

SQUAT 1X1

SQUAT 4X3

SQUAT 4X4

PAUSED SQUAT 3X3

75% OF YOUR 1RM

55% OF YOUR 1RM

PAUSED SQUAT 3X4

(3 DROPSETS) LEG PRESS

SQUAT 2X6

70% OF 1RM

ROMAINIAN DEADLIFT

3X10

HAMSTRING CURL

1XFAILURE

4X10

HAMSTRING CURLS

3X12

DB RDL

4X10

3X15

DB RDLS

4X10

GOBLET SQUATS

4X8

DB RDLS

4X10

GOBLET SQUATS

4X8

3X12

LEG EXTENSIONS

3XFAILURE

WEIGHTED STEP UPS

3X12

LEG EXTENSIONS

3XFAILURE

WEIGHTED STEP UPS

3X12

WEIGHTED LUNGES

5X10

CALF RAISES

3X20

WEIGHTED LUNGES

5X10

CALF RAISES

3X20

CALF RAISES

3X20

CALF RAISES

3X20

BENCH 1X1

87.5% OF 1RM

BENCH 1X1

90% OF 1RM

BENCH 4X3

77.5% OF 1RM

BENCH 4X3

75% OF 1RM

BENCH 3X5

77.5% OF 1RM

BENCH 4X5

77.% OF 1RM

BENCH 3X7

70% OF 1RM

CLOSE GRIP BENCH 3X8

45% OF 1RM

MACHINE CHEST PRESS

4X10

CABLE LATERAL RAISES

1XFAILURE

MACHINE CHEST PRESS

4X10

CABLE LATERAL RAISES

1XFAILURE

HAMSTRING CURLS

3X15

LEG EXTENSIONS

3X15

HAMSTRING CURLS

HAMSTRING CURLS

3X15

DB ROMANIAN DL

3X12

HAMSTRING CURLS

3X15

DB ROMANIAN DL

GOBLET SQUATS

4X8

HACK SQUATS 4X8-10

GOBLET SQUATS

4X8

HACK SQUATS 4X8-10

CALF RAISES

3X20

CALF RAISES

3X20

CALF RAISES

3X20

CALF RAISES

3X20

BENCH 3X8

75% OF YOUR 1RM

BENCH 3X8

75-77.5% OF YOUR 1RM

BENCH 1X1

85% OF YOUR 1RM

BENCH 3X6

77.5% OF YOUR 1RM

WEIGHTED DIPS 4X12

BENCH 1X1

85% OF YOUR 1RM

BENCH 3X6

77.5% OF YOUR 1RM

INCLINE DB BENCH

4X10

FULL FRONTAL RAISES

4X12

SEATED LATERAL RAISES

3X12

MACHINE CHEST FLY

3X12

(BODYWEIGHT IS FINE)

(3 DROPSETS)

WEIGHTED DIPS 4X12

DB SHOULDER PRESS 3X10 FULL FRONTAL RAISES

4X12

SEATED LATERAL RAISES

3X12

REVERSE GRIP DB PRESS

FACE PULLS

(EACH LEG)

SUPERSET:

(PRE EXHASTION WORK)

(EACH LEG)

PLATE RAISES 4X12

ARNOLD PRESS 4X8

ARNOLD PRESS 4X8

FACEPULLS

3X12

4X10

PUSHUPS

4X12

REVERSE GRIP DB PRESS

4X12

LATERAL RAISES

3X15

CABLE UPRIGHT ROW

SUPERSET:

(EACH LEG)

PLATE RAISES 4X12

ARNOLD PRESS 4X8

ARNOLD PRESS 4X8

FACEPULLS

3X12

4X8

PUSHUPS

4X12

REVERSE GRIP DB PRESS

4X8

3X12

LATERAL RAISES

3X15

CABLE UPRIGHT ROW

3X12

3X12

EZ BAR SKULLCRUSHERS

4X15

REVERSE GRIP DB PRESS

4X10

EZ BAR SKULLCRUSHERS

4X15

STRT BAR PUSHDOWNS

3XFAILURE

FACE PULLS

4X12

STRT BAR PUSHDOWNS

3XFAILURE

DEADLIFT 3X6

77.5% OF YOUR 1RM

DEADLIFT 3X6

77.5-80% OF YOUR 1RM

DEADLIFT 1X1 85% OF YOUR 1RM

DEADLIFT 1X1

85-88% OF 1RM MAX

DEADLIFT 1X1 88% OF 1RM

DEADLIFT 1X1 90% OF 1RM

DEADLIFT 3X3 77.5% OF 1RM

DEFICIT DEADLIFTS 2X8

50% OF YOUR 1RM

DEFICIT DEADLIFT 3X7

50%OF YOUR 1RM

DEADLIFT 3X5

DEADLIFT 3X5

77.5% OF YOUR 1 RM

DEADLIFT 4X5 77.5% OF 1RM

DEADLIFT 3X3 82-85% OF 1RM

DEFICIT DEADLIFT 2X6

50% OF 1RM

DEFICIT DEADLIFT 2X6

50% OF 1RM

WIDE GRIP PULLDOWNS

3X15

BARBELL ROW 4X8

WIDE GRIP PULLDOWNS

3X15

CABLE ROW

WIDE GRIP PULLDOWNS

4X12

CABLE ROW

4X12

(PALMS TO YOUR FACE)

(PALMS TO YOUR FACE)

77.5% OF YOUR 1RM

SUPERSET:

(EACH LEG)

MOVE ON TO BB (PRE EXHASTION WORK)

MACHINE CHEST FLY

DEADLIFT 3X3 77.5% OF 1RM

WIDE GRIP PULLDOWNS

4X12

3X12

(SINGLE ARM) LANDMINE ROWS 4X12

CABLE ROW

3X12

(SINGLE ARM) LANDMINE ROWS 4X12

INVERTED ROW 3XFAILURE

HIGH ROW MACHINE

4X12

INVERTED ROW 3XFAILURE

HIGH ROW MACHINE

4X12

HAMMER STRGTH ROW

4X8

(BODYWEIGHT) INVERTED ROW 3XFAILURE

HAMMER STRGTH ROW

4X8

(BODYWEIGHT) INVERTED ROW 3XFAILURE

MACHINE ROW 4X8

V-BAR PULLDOWNS

3X10

MACHINE ROW 4X8

V-BAR PULLDOWNS

3X10

WIDE GRIP PULLDOWNS

3X12

EZ BAR CURLS 4X10

WIDE GRIP PULLDOWNS

3X12

EZ BAR CURLS 4X10

V-BAR PULLUP 3XFAILURE

STRT BAR PULLOVER

4X8

V-BAR PULLUP 3XFAILURE

STRT BAR PULLOVER

4X8

ALT BICEP CURLS

3XFAILURE

SPIDER CURLS 3X12

ALT BICEP CURLS

3XFAILURE

SPIDER CURLS 3X12

CABLE PULLOVER

3X15

ALT DB CURLS 4X10

ROPE HAMMER CURL

2XFAILURE

CONCENTRATION CURLS

4X8

ROPE HAMMER CURL

2XFAILURE

CONCENTRATION CURLS

4X8

ROPE HAMMER CURL

2XFAILURE

DB HAMMER CURLS

3X12

BENCH 3X4

75-80% OF YOUR 1RM

BENCH 3X4

77.5% OF YOUR 1RM

BENCH 3X5

77.5% OF YOUR 1RM

BENCH 4X5

75-77.5% OF 1RM

BENCH 4X5

70% OF 1RM

BENCH 4X5

70% OF 1RM

WEIGHTED DIPS 3X12

SUPERSET:

MACHINE CHEST PRESS

4X10

(40% OF 1RM ON BENCH)

STANDING OHP 3X5

SUPERSET:

ARNOLD PRESS 4X10

WEIGHTED DIPS 3X12

SUPERSET:

4X12

SUPERSET:

CABLE ROW

ARNOLD PRESS 4X10

4X12 4X12

(SINGLE ARM) LATERAL RAISES

4X8

T-BAR CHEST PRESS

4X10

(SINGLE ARM) LATERAL RAISES

4X8

T-BAR CHEST PRESS

4X10

STRT BAR TRICEP EXT

3X15

MACHINE REAR DELT FLY

3X15

STRT BAR TRICEP EXT

3X15

BENCH DIPS

3XFAILURE

CABLE UPRIGHT ROW

4X8

BENCH DIPS

3XFAILURE

ROPE TRICEP EXT

3XFAILURE

CABLE LATERAL RAISE

3X10

ROPE TRICEP EXT

3XFAILURE

SQUAT 4X5

72.5% OF 1RM

SQUAT 3X5

70% OF 1RM

SQUAT 3X6

70% OF 1RM

ROMANIAN DEADLIFT

3X10

LEG EXTENSIONS

1XFAILURE

ROMANIAN DEADLIFT

3X10

DUMBBELL LUNGES

4X12

LEG PRESS

4X10

DUMBBELL LUNGES

4X12

SEATED FRENCH CURL

4X8

CABLE UPRIGHT ROWS

3X12

SEATED FRENCH CURL

4X8

MACHINE REAR DELT FLY

3X15

CABLE TRICEP EXT

3X12

REAR DELT FLY 4X10

CABLE TRICEP EXT

3X12

CABLE UPRIGHT ROW

4X8

CABLE LATERAL RAISE

3X10

3X8

REVERSE GRIP TRI EXT

3XFAILURE

SQUAT 3X4

72.5% OF YOU 1RM

SQUAT 4X4

72.5% OF YOUR 1RM

DUMBBELL LUNGES

4X12

DB RDL

4X12

ROMANIAN DEADLIFT

4X8

LEG PRESS

4X10

4X6

LEG EXTENSIONS

3X15

3X12

HAMSTRING CURLS

3X15

(FOOT UP ON BENCH) SINGLE LEG SQUATS

4X15

GOBLET SQUATS

4X8

HYPER EXTENSIONS

3X12

CALF RAISES

3X20

(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS WEIGHTED STEP UPS

FLAT DB BENCH 4X10

INCLINE DB PRESS

3XFAILURE

V-BAR PULLUPS 4X8

DB ROW

4X10

INCLINE DB FLY 3X8

MACHINE ROW 4X10

CLOSE GRIP PULLDOWNS

4X12

T-BAR ROW

DROP SET:

SUPERSET:

70% OF 1RM

INCLINE DB PRESS

3X12

CABLE LATERAL RAISE

BENCH 4X5 CABLE TRICEP EXT

CABLE UPRIGHT ROWS

SUPERSET:

70% OF 1RM

(SINGLE ARM) SEATED DB PRESS 3X8

4X12

4X12

BENCH 4X5 (40% OF BENCH 1RM)

PUSHUPS

CABLE CHEST FLY

3X12

4X12

4X8

3X15

DB HAMMER CURLS

4X12

LATERAL RAISES

45LB PLATE RAISE

2XFAILURE

INCLINE DB PRESS

4X12

(SINGLE ARM)

ROPE HAMMER CURL

CABLE TRICEP EXT

PUSHUPS (SINGLE ARM)

ALT DB CURLS 4X10

(SINGLE ARM) SEATED DB PRESS 3X8

4X8

(SINGLE ARM)

3X15

4X10

(40% OF BENCH 1RM)

STANDING OHP 4X5

CABLE PULLOVER

MACHINE CHEST PRESS

LATERAL RAISES

REAR DELT FLY 4X10

DAY 6

80% OF 1RM 1XFAILURE

DB RDL

3X15

STANDING OHP 3X5

(EACH LEG)

SQUAT 4X5 HAMSTRING CURL

3X12

LEG EXTENSIONS

SUPERSET:

DAY 5

80% OF YOUR 1RM

3X10

LEG EXTENSIONS

(40% OF 1RM ON BENCH)

SUPERSET:

SQUAT 3X5

HAMSTRING CURLS

4X10

DB SHOULDER PRESS 3X10

77.5% OF 1RM

ROMAINIAN DEADLIFT

4X12

LEG PRESS

INCLINE BENCH 3X10 50-55% OF YOUR 1RM

82.5% OF 1RM

3XFAILURE

DB RDL

4X12

(3 DROPSETS)

92.5% OF 1RM

77.5% OF YOUR 1RM

3XFAILURE

LEG EXTENSIONS

4X10

(3 DROPSETS) LEG PRESS

90% OF YOUR 1RM

4X12

4X12 4X10

BARBELL ROW 4X8

DAY 4

SQUAT 3X6

77.5% OF YOUR 1RM

87.5% OF YOUR 1RM

DB RDL

INCLINE DB BENCH

DAY 3

SQUAT 3X6

55% OF YOUR 1RM

87.5% OF YOUR 1 RM

LEG PRESS

INCLINE BENCH 3X10 50-55% OF YOUR 1RM

(BODYWEIGHT IS FINE)

77.5% OF YOUR 1RM

(WEIGHTED)

STANDING OHP 4X5

(SINGLE ARM)

(WEIGHTED)

45LB PLATE RAISE

3X15

CABLE CHEST FLY

4X12

CABLE LATERAL RAISE

3X8

REVERSE GRIP TRI EXT

3XFAILURE

SQUAT 3X5

75% OF YOUR 1RM

SQUAT 4X5

75% OF YOUR 1RM

SQUAT 4X5

70% OF 1RM

DUMBBELL LUNGES

4X12

DB RDL

4X12

LEG EXTENSIONS

1XFAILURE

ROMANIAN DEADLIFT

4X8

LEG PRESS

4X10

LEG PRESS

4X10

4X6

LEG EXTENSIONS

3X15

DB RDLS

4X8

HAMSTRING CURLS

3X15

DB RDLS

4X8

HAMSTRING CURLS

3X15

3X12

HAMSTRING CURLS

3X15

HAMSTRING CURLS

4X12

HACK SQUAT

3X8

HAMSTRING CURLS

4X12

HACK SQUAT

3X8

(FOOT UP ON BENCH) SINGLE LEG SQUATS

4X15

GOBLET SQUATS

4X8

CALF RAISES

3X20

CALF RAISES

3X20

CALF RAISES

3X20

CALF RAISES

3X20

HYPER EXTENSIONS

3X12

CALF RAISES

3X20

(EACH LEG)

(5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS WEIGHTED STEP UPS

SUPERSET: SUPERSET:

FLAT DB BENCH 4X10

(EACH LEG)

INCLINE DB PRESS

3XFAILURE

(PRE EXHASTION WORK)

MACHINE FLY

1XFAILURE

(PRE EXHASTION WORK) ROPE PULLDOWNS

1XFAILURE

(PRE EXHASTION WORK)

MACHINE FLY

1XFAILURE

(PRE EXHASTION WORK) ROPE PULLDOWNS

1XFAILURE

V-BAR PULLUPS 4X8

DB ROW

4X10

(3 DROP SETS)

INCLINE DB PRESS

3XFAILURE

SUPERSET:

UNDER HAND BB ROW

4X8

(3 DROP SETS)

INCLINE DB PRESS

3XFAILURE

SUPERSET:

UNDER HAND BB ROW

4X8

INCLINE DB FLY 3X8

MACHINE ROW 4X10

PUSHUPS

4X12

(PRE EXHASTION WORK) CABLE PULLOVERS

PUSHUPS

4X12

PULLDOWNS

4X12

PULLDOWNS

4X12

INCLINE DB PRESS

4X10

INCLINE DB PRESS

4X10

INCLINE DB SEAL ROW

3X12

INCLINE DB SEAL ROW

3X12

DB INCLINE CHEST FLY

4X8

CLOSE GRIP PULLDOWNS

4X12

3X10

DB INCLINE SEAL ROW

4X8

T-BAR ROW

HAMMER STRGTH PRESS

4X8

PULLUPS

3XFAILURE

DB INCLINE SEAL ROW

4X10

ROPE HAMMER CURLS

INCLINE ALT DB CURL

4X12

EZ BAR SKULLCRUSHERS

DROPSET:

(EACH LEG)

SUPERSET:

DB INCLINE CHEST FLY

4X8

3X10

DB INCLINE SEAL ROW

4X8

HAMMER STRGTH PRESS

4X8

PULLUPS

3XFAILURE

3XFAILURE

DB INCLINE SEAL ROW

4X10

ROPE HAMMER CURLS

3XFAILURE

3XFAILURE

INCLINE ALT DB CURL

4X12

EZ BAR SKULLCRUSHERS

3XFAILURE

(PRE EXHASTION WORK) CABLE PULLOVERS

2XFAILURE

PENDLAY ROW 4X10 SUPERSET:

INCLINE MACHINE PRESS

4X12

MACHINE ROW 4X10 (45LBS ON BACK)

WEIGHTED PUSHUPS

4X12

MACHINE CHEST PRESS

3XFAILURE

T-BAR ROW

4X8

DB ROW

4X8

2XFAILURE

PENDLAY ROW 4X10 SUPERSET:

INCLINE MACHINE PRESS

4X12

MACHINE ROW 4X10 (45LBS ON BACK)

WEIGHTED PUSHUPS

4X12

MACHINE CHEST PRESS

3XFAILURE

T-BAR ROW

4X8

DB ROW

4X8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

SQUAT 4X4

82.5% OF 1RM

SQUAT 4X3

85% OF 1RM

SQUAT 3X2

87.5% OF 1RM

SQUAT 1X1

MAX OUT

LEG EXTENSIONS

4X12

LEG EXTENSIONS

1XFAILURE

LEG EXTENSIONS

4X12

LEG EXTENSIONS

1XFAILURE

HAMSTRING CRULS

4X12

LEG PRESS

4X10

HAMSTRING CRULS

4X12

LEG PRESS

4X10

WALKING LUNGES

3X15

DB RDLS

4X8

WALKING LUNGES

3X15

DB RDLS

4X8

(SINGLE LEG)

LEG PRESS

3X10

HAMSTRING CURLS

4X12

(SINGLE LEG)

LEG PRESS

3X10

HAMSTRING CURLS

4X12

(SINGLE LEG)

SIDE LEG PRESS 3X8

CALF RAISES

3X20

(SINGLE LEG)

SIDE LEG PRESS 3X8

CALF RAISES

3X20

BENCH 1X1

MAX OUT

DAY 1

DAY 2

CALF RAISES

3X20

BENCH 4X4

82.5% OF 1RM

CLOSE GRIP BENCH 3X8

50% OF 1RM

BENCH 4X3 (3 DROPSETS)

(3 DROP SETS) FLAT DB BENCH 3XFAILFURE FRENCH CURL 4X12

45LB PLATE ON BACK

DAY 3

DAY 4

INCLINE DB CHEST FLY

3X8

DIAMOND PUSHUPS

4X12

CABLE FLY

2XFAILURE

(PALMS TO YOUR FACE)

3X20

BENCH 4X2

87.5% OF 1RM

CLOSE GRIP BENCH 3X8

50% OF 1RM

FULL FRONTAL RAISES

4X12

SEATED LATERAL RAISES

3X12

FRENCH CURL 4X12

REVERSE GRIP DB PRESS

4X10

INCLINE DB CHEST FLY

3X8

FACE PULLS

4X12

DIAMOND PUSHUPS

4X12

CABLE FLY

2XFAILURE

DEADLIFT 4X4 82.5% OF 1RM

DEADLIFT 4X3 85% OF 1RM

V-BAR PULLUPS 4X8

WIDE GRIP PULLDOWNS

(3 DROPSETS)

(3 DROP SETS) FLAT DB BENCH 3XFAILFURE

45LB PLATE ON BACK

(PALMS TO YOUR FACE)

DEADLIFT 3X2 87.5% OF 1RM

3X15

DB SHOULDER PRESS 3X10 FULL FRONTAL RAISES

4X12

SEATED LATERAL RAISES

3X12

REVERSE GRIP DB PRESS

4X10

FACE PULLS

4X12

DEADLIFT 1X1 MAX OUT

V-BAR PULLUPS 4X8

WIDE GRIP PULLDOWNS

3X15

WIDE GRIP PULLDOWNS

3X12

(SINGLE ARM) LANDMINE ROWS 4X12

WIDE GRIP PULLDOWNS

3X12

(SINGLE ARM) LANDMINE ROWS 4X12

MACHINE HIGH ROW

4X10

(BODYWEIGHT) INVERTED ROW 3XFAILURE

MACHINE HIGH ROW

4X10

(BODYWEIGHT) INVERTED ROW 3XFAILURE

ROPE PULLOVERS

3X12

EZ BAR CURLS 4X10

ROPE PULLOVERS

3X12

EZ BAR CURLS 4X10

STRT BAR CABLE CURLS

4X10

SPIDER CURLS 3X12

STRT BAR CABLE CURLS

4X10

SPIDER CURLS 3X12

INCLINE ALT DB CURLS

3X8

CONCENTRATION CURLS

4X8

INCLINE ALT DB CURLS

3X8

CONCENTRATION CURLS

4X8

BENCH 3X5

72.5% OF 1RM

BENCH 3X6

70% OF 1RM

BENCH 3X6

67.5% OF 1RM

BENCH 3X6

70% OF 1RM

3 DROP SETS

DB SHOULDER PRESS 3XFAILURE

SUPERSET:

ARNOLD PRESS 4X8

WEIGHTED DIPS 3X12

SUPERSET:

LATERAL RAISES 4X10

DAY 5

85% OF 1RM

DB SHOULDER PRESS 3X10

CALF RAISES

3 DROP SETS

DB SHOULDER PRESS 3XFAILURE

SUPERSET:

ARNOLD PRESS 4X8

MACHINE CHEST PRESS

4X10

PUSHUPS

4X12

LATERAL RAISES 4X10

SEATED FRENCH CURL

4X8

CABLE UPRIGHT ROW

3X12

CABLE TRICEP EXT

3X12

FACEPULLS

4X12

WEIGHTED DIPS 3X12

SUPERSET:

MACHINE CHEST PRESS

4X10

PUSHUPS

4X12

SEATED FRENCH CURL

4X8

CABLE TRICEP EXT

3X12

CABLE UPRIGHT ROW

3X12

FACEPULLS

4X12

SQUAT 3X8

55% OF 1RM

SQUAT 3X5

55% OF 1RM

SQUAT 3X5

60% OF 1RM

SQUAT 3X5

55% OF 1RM

ROMANIAN DEADLIFT

3X10

DB RDL

4X12

ROMANIAN DEADLIFT

3X10

DB RDL

4X12

DUMBBELL LUNGES

4X12

LEG PRESS

4X10

DUMBBELL LUNGES

4X12

LEG PRESS

4X10

HAMSTRING CURLS

3X15

LEG EXTENSIONS

3X15

HAMSTRING CURLS

3X15

LEG EXTENSIONS

3X15

HACK SQUAT

3X8

HAMSTRING CURLS

3X15

HACK SQUAT

3X8

HAMSTRING CURLS

3X15

CALF RAISES

3X20

GOBLET SQUATS

4X8

CALF RAISES

3X20

GOBLET SQUATS

4X8

(SINGLE ARM)

(SINGLE ARM)

DAY 6 SUPERSET:

(SINGLE ARM)

(PRE EXHASTION WORK)

MACHINE FLY

1XFAILURE

INCLINE BENCH 4X8

(PRE EXHASTION WORK)

MACHINE FLY

1XFAILURE

BARBELL ROWS 4X8

(3 DROP SETS)

INCLINE DB PRESS

3XFAILURE

BARBELL ROWS 4X8

(3 DROP SETS)

INCLINE DB PRESS

3XFAILURE

FLAT DB BENCH 3X12

(PRE EXHASTION WORK) CABLE PULLOVERS

FLAT DB BENCH 3X12

(PRE EXHASTION WORK) CABLE PULLOVERS

INCLINE BENCH 4X8

55% OF 1RM

DB ROW

3X8

CABLE FLY

4X10

CLOSE GRIP PULLDOWNS

3X12

CABLE PULLDOWNS

4X10

2XFAILURE

SUPERSET:

PENDLAY ROW 4X10 SUPERSET:

INCLINE MACHINE PRESS

4X12

MACHINE ROW 4X10 (45LBS ON BACK)

WEIGHTED PUSHUPS

4X12

T-BAR ROW

4X8

(SINGLE ARM)

55% OF 1RM

DB ROW

3X8

CABLE FLY

4X10

CLOSE GRIP PULLDOWNS

3X12

CABLE PULLDOWNS

4X10

2XFAILURE

PENDLAY ROW 4X10

SUPERSET:

INCLINE MACHINE PRESS

4X12

MACHINE ROW 4X10 (45LBS ON BACK)

WEIGHTED PUSHUPS

4X12

T-BAR ROW

4X8