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Jordan Peter Upper Lower

by Francisco G.
23 athletes joined

Program Description

Please watch Jordan peters education series on upper lower to learn more

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2024 11:43
  • Last Edited
    Jul 19, 2025 05:03

Summary

Unlock your strength potential with the Jordan Peter Upper Lower program, a focused 12-week training plan designed for those ready to elevate their lifting game. Committing just two days a week, you'll alternate between upper and lower body workouts that incorporate a variety of exercises, from barbell bench presses to Romanian deadlifts. Each session targets key muscle groups to build strength and enhance muscle definition, ensuring a balanced physique. Get ready to push your limits and achieve noticeable results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Hamstrings
10.7%
Quadriceps
10%
Chest
9.6%
Abs
9.2%
Biceps
8.1%
Lats
6.6%
Front Delts
6.6%
Upper Back
5.9%
Glutes
5.2%
Forearms
4.4%
Calves
3.7%
Middle Delts
3.7%
Lower Back
3%
Abductors
0.7%
Rear Delts
0.7%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Underhand Lat Pulldown
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Seated Row (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Bicep Curl (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Wrist Curls
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Cable Crunch
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
15-25 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
6
Standing Calf Raise
1
1
6-10 reps
12-20 reps
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
2
Leg Press
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
3
Split Squat (Dumbbell)
1 Set
15-25 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
3
Dip (Weighted)
1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
4
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
5
Seated Row (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
6
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
12-20 Reps
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
8
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
9
Wrist Curls
1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
10
Cable Crunch
1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10