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5 Times the Hero
by Simon A.
5.0
(1 rating)
Program Description
5 Day a week - Upper body Hypertrophy/Leg Maintenance split
Program Overview
Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 15, 2024 06:49
Last Edited
Jul 04, 2024 11:34
down_app
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@6
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
15 Reps
@6.5
7
Barbell Hold
2 Sets
0.3 mins
@6.5
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
50%
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
65%
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@6.5
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@6.5
4
Bicep Curl (Cable)
2 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
15 Reps
@6.5
Day 2
1
Dip (Assisted)
2 Sets
4-8 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@7
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Bicep Curl (Cable)
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@7
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
20 Reps
@7
7
Barbell Hold
2 Sets
0.3 mins
@7
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@7
3
Lat Pulldown
2 Sets
15 Reps
@7
4
Bicep Curl (Cable)
2 Sets
15 Reps
@7
5
Upright Row (Barbell)
2 Sets
15 Reps
@7
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
15 Reps
@8
4
Bicep Curl (Cable)
2 Sets
15 Reps
@8
5
Upright Row (Barbell)
2 Sets
15 Reps
@8
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
T-Bar Row
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
15 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Hammer Curl
2 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
4
Upright Row (Cable)
2 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Seated Row (Cable)
2 Sets
15 Reps
@8
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@8
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@8
6
Wrist Extension
2 Sets
15 Reps
@8
7
Barbell Hold
2 Sets
0.3 mins
@8
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
15 Reps
@8
4
Bicep Curl (Cable)
2 Sets
15 Reps
@8
5
Upright Row (Barbell)
2 Sets
15 Reps
@8
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
T-Bar Row
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
15 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Hammer Curl
2 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
4
Upright Row (Cable)
2 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Seated Row (Cable)
2 Sets
15 Reps
@8
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@8
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@8
6
Wrist Extension
2 Sets
15 Reps
@8
7
Barbell Hold
2 Sets
0.3 mins
@8
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
2
Hack Squat
2 Sets
8-12 Reps
@9
3
Lat Pulldown
2 Sets
15 Reps
@9
4
Bicep Curl (Cable)
2 Sets
15 Reps
@9
5
Upright Row (Barbell)
2 Sets
15 Reps
@9
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
T-Bar Row
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4
Upright Row (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
3
Seated Row (Cable)
2 Sets
15 Reps
@9
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@9
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
6
Wrist Extension
2 Sets
15 Reps
@9
7
Barbell Hold
2 Sets
0.3 mins
@9
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
15 Reps
@9
3
Leg Extension
2 Sets
15 Reps
@9
4
Lying Leg Curl
2 Sets
15 Reps
@9
5
Bicep Curl (Cable)
2 Sets
15 Reps
@9
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
2
Hack Squat
2 Sets
8-12 Reps
@9
3
Lat Pulldown
2 Sets
15 Reps
@9
4
Bicep Curl (Cable)
2 Sets
15 Reps
@9
5
Upright Row (Barbell)
2 Sets
15 Reps
@9
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
T-Bar Row
2 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
15 Reps
@9
3
Leg Extension
2 Sets
15 Reps
@9
4
Lying Leg Curl
2 Sets
15 Reps
@9
5
Bicep Curl (Cable)
2 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
4
Upright Row (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
3
Seated Row (Cable)
2 Sets
15 Reps
@9
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@9
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
6
Wrist Extension
2 Sets
15 Reps
@9
7
Barbell Hold
2 Sets
0.3 mins
@9
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
2
Hack Squat
2 Sets
8-12 Reps
@10
3
Lat Pulldown
2 Sets
15 Reps
@10
4
Bicep Curl (Cable)
2 Sets
15 Reps
@10
5
Upright Row (Barbell)
2 Sets
15 Reps
@10
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3
T-Bar Row
2 Sets
8-12 Reps
@10
4
Face Pull
2 Sets
15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@10
2
Lat Pulldown
2 Sets
15 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@10
4
Lying Leg Curl
2 Sets
15 Reps
@10
5
Bicep Curl (Cable)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@10
4
Upright Row (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
3
Seated Row (Cable)
2 Sets
15 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@10
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
6
Wrist Extension
2 Sets
15 Reps
@10
7
Barbell Hold
2 Sets
0.3 mins
@10
Day 1
1
Stiff Leg Deadlift
2 Sets
1 Set
15-
15-30 Reps
@10
@10
2
Hack Squat
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
3
Lat Pulldown
2 Sets
1 Set
15-
15-30 Reps
@10
@10
4
Bicep Curl (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
5
Upright Row (Barbell)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
Day 2
1
Dip (Assisted)
3 Sets
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
3
T-Bar Row
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
4
Face Pull
2 Sets
1 Set
15-
15-30 Reps
@10
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
Day 3
1
Chin-Up (Assisted)
3 Sets
@10
2
Lat Pulldown
2 Sets
1 Set
15-
15-30 Reps
@10
@10
3
Leg Extension
2 Sets
1 Set
15-
15-30 Reps
@10
@10
4
Lying Leg Curl
2 Sets
1 Set
15-
15-30 Reps
@10
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-30 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
3
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
4
Upright Row (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
3
Seated Row (Cable)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
4
Preacher Curl (Barbell)
2 Sets
1 Set
15-
15-30 Reps
@10
@10
5
Tricep Extension (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-30 Reps
@10
@10
6
Wrist Extension
2 Sets
1 Set
15-
15-30 Reps
@10
@10
7
Barbell Hold
2 Sets
0.3 mins
@10
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@6.5
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@6.5
4
Bicep Curl (Cable)
2 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
15 Reps
@6.5
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@6
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
65%
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
50%
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
15 Reps
@6.5
7
Barbell Hold
2 Sets
0.3 mins
@6.5
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@6.5
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@6.5
4
Bicep Curl (Cable)
2 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
15 Reps
@6.5
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@6
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
50%
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@6
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
65%
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
15 Reps
@6.5
7
Barbell Hold
2 Sets
0.3 mins
@6.5
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@7
3
Lat Pulldown
2 Sets
15 Reps
@7
4
Bicep Curl (Cable)
2 Sets
15 Reps
@7
5
Upright Row (Barbell)
2 Sets
15 Reps
@7
Day 2
1
Dip (Assisted)
2 Sets
4-8 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7
3
T-Bar Row
2 Sets
8-12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@7
2
Lat Pulldown
2 Sets
15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
2 Sets
15 Reps
@7
5
Bicep Curl (Cable)
2 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@7
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
6
Wrist Extension
2 Sets
20 Reps
@7
7
Barbell Hold
2 Sets
0.3 mins
@7
Day 1
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
15 Reps
@8
4
Bicep Curl (Cable)
2 Sets
15 Reps
@8
5
Upright Row (Barbell)
2 Sets
15 Reps
@8
Day 2
1
Dip (Assisted)
2 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
T-Bar Row
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
Day 3
1
Chin-Up (Assisted)
2 Sets
6-8 Reps
@8
2
Lat Pulldown
2 Sets
15 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Hammer Curl
2 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
4
Upright Row (Cable)
2 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 5
1
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Seated Row (Cable)
2 Sets
15 Reps
@8
4
Preacher Curl (Barbell)
2 Sets
15 Reps
@8
5
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@8
6
Wrist Extension
2 Sets
15 Reps
@8
7
Barbell Hold
2 Sets
0.3 mins
@8