logo
BoostcampPNG

Upper lower push pull

by Jayden Weeks
3 athletes joined

Program Description

Powerbuilding. This program is designed do increase strength in the main lifts but also places has a strong emphasis on whole of body hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 10:17
  • Last Edited
    Feb 08, 2025 09:35
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@9
7
Tricep Extension (Cable)
4 Sets
15 Reps
@9
Day 4
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Sit Up
3 Sets
15 Reps
@9
7
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
@9
8
Side Plank
3 Sets
1 mins
@9
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press
4 Sets
12 Reps
@9
4
Leg Curl
4 Sets
12 Reps
@9
5
Seated Calf Raise
4 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
4
Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
7
Skull Crusher
3 Sets
12 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9