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Rich Piana's 5 Day Split

by Filip P.
5 athletes joined

Program Description

Rich Piana's 5 Day Split is an intensive bodybuilding program designed to maximize muscle hypertrophy. It follows a structured 5-day routine, each day targeting a specific muscle group with a mix of compound and isolation exercises. The program typically runs from Monday to Friday, allowing for weekends off to aid recovery. This schedule ensures that each muscle group gets ample rest while being hit with high-intensity training sessions.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 03, 2024 09:19
  • Last Edited
    Aug 29, 2024 12:29
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12-15 reps
-
2
Reverse Pec Deck
5
12-15 reps
-
3
Lat Pulldown
5
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
-
2
Bench Press (Barbell)
5
12 reps
-
3
Chest Fly (Cable)
6
16-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Single-Leg Leg Curl
4
12-15 reps
-
3
Stiff Leg Deadlift
5
12 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Press
4
12 reps
-
6
Hack Squat
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
12-15 reps
-
2
Shoulder Press (Machine)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
5
12-15 reps
-
4
Shrug (Barbell)
4
12-15 reps
-
5
Front Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12-15 reps
-
2
Bicep Curl (Dumbbell)
5
12-15 reps
-
3
Rear Delt Fly (Machine)
5
12-15 reps
-
4
Incline Curl (Dumbbell)
4
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Bench Press (Close Grip)
4
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
-
2
Reverse Pec Deck
5 Sets
12-15 Reps
-
3
Lat Pulldown
5 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
-
2
Bench Press (Barbell)
5 Sets
12 Reps
-
3
Chest Fly (Cable)
6 Sets
16-20 Reps
-
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
-
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
-
3
Stiff Leg Deadlift
5 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Hack Squat
5 Sets
12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
-
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
-
4
Shrug (Barbell)
4 Sets
12-15 Reps
-
5
Front Raise
4 Sets
12-15 Reps
-
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
-