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Upper-Lower-Upper 3 days equipment

by David I.
1 athletes joined

Program Description

This joint friendly program is designed for those who are looking to build strength and muscle while preserving the joints’ health, strengthening the tendons and enabling longevity of training in the gym even while recovering from injuries. It is suitable for beginners, older population and folks who are recovering from injury and prefer to rely on the stability of training equipment before they move on or back to heavy lifting with barbells and free weights.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 11:28
  • Last Edited
    Jan 26, 2025 11:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
Leg Extension
3
12-15 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
10-12 reps
RPE 9
5
Abs Crunch (Machine)
3
12-15 reps
RPE 9
6
Hip Thrust (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Reverse Pec Deck
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Seated Dip (Machine)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 2
1
Leg Press
3 Sets
10-12 Reps
@8
2
Leg Extension
3 Sets
12-15 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
10-12 Reps
@9
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
@9
6
Hip Thrust (Machine)
3 Sets
12-15 Reps
@9
Day 3
1
Incline Chest Press (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Underhand Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@9
4
Reverse Pec Deck
3 Sets
10-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
7
Seated Dip (Machine)
3 Sets
10-12 Reps
@9