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5x a Week Upper Lower Split (3x upper, 2x lower)
by Duncan
Program Description
Literally just uploading my own program to boostcamp so I can use the app to track Unequal frequency for an equal physique. For those who find their upper body recovers quicker than their lower body and for superset enjoyers. An upper/lower split with an emphasis on the upper body. Also, side delts are on leg days to allow for more superset flexibility and to decrease time on upper body days. Feel free to slot another muscle group to leg day if you'd rather train side delts 3x a week and find that muscle doesn't affect performance on upper body days The exercises are what I personally do due to the layout of my gym and what I have available. If anyone actually runs this, feel free to change around the movements for what you have/like. Start with a lower volume and add more in later. Better to start with less and add more later-especially with a 3x a week upper body frequency. Suggested Days: Any Days work as long as you do them in this order, but these are the days I go to the gym M: Rest T: Lower 1 W: Upper 2 T: Rest F: Upper 2 S: Lower 2 S: Upper 3
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 11:27
Last Edited
Jun 10, 2024 03:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Incline Bench Press (Barbell)
4 Sets
1B
Lat Pulldown
3 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
Day 3
1A
Dip (Weighted)
3 Sets
1B
Chin-Up (Weighted)
3 Sets
2A
Seated Row (Cable)
3 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Bicep Curl (Cable)
3 Sets
3B
Overhead Tricep Extension (Cable)
3 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Hammer Curl
3 Sets
3B
Lat Prayer
2 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets
Day 1
1
Back Extension
2 Sets
2A
Leg Press
4 Sets
2B
Calf Raise (Leg Press)
4 Sets
3A
Romanian Deadlift (Barbell)
3 Sets
3B
Lu Raise
2 Sets
4
Farmer's Walk (Weighted)
2 Sets
5A
Lateral Raise (Cable)
4 Sets
5B
Sissy Squat
2 Sets
Day 2
1A
Lat Pulldown
3 Sets
1B
Incline Bench Press (Smith Machine)
4 Sets
2A
Barbell Row
3 Sets
2B
JM Press
3 Sets
3A
Face Pull
3 Sets
3B
Bayesian Curl
3 Sets
4
Wrist Curls
2 Sets
Day 3
1A
Chin-Up (Assisted)
4 Sets
1B
Dip (Assisted)
4 Sets
2A
Seated Row (Cable)
4 Sets
2B
Tricep Pushdown (Cable)
4 Sets
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
3B
Preacher Curl (EZ Bar)
3 Sets
4A
Decline Sit Up (Weighted)
2 Sets
4B
Reverse Bicep Curl (EZ Bar)
2 Sets
Day 4
1
High Bar Squat (Barbell)
3 Sets
2A
Leg Extension
3 Sets
2B
Seated Hamstring Curl
3 Sets
3
Calf Raise (Leg Press)
2 Sets
4A
Hip Adductor (Machine)
2 Sets
4B
Hip Abductor (Machine)
2 Sets
5A
Upright Row (Cable)
3 Sets
5B
Cable Crunch
3 Sets
Day 5
1A
High Row
3 Sets
1B
Chest Press (Machine)
3 Sets
2A
Incline Bench Press (Dumbbell)
3 Sets
2B
T-Bar Row
3 Sets
3A
Lat Prayer
2 Sets
3B
Bicep Curl (Cable)
3 Sets
4
Katana Extension
3 Sets
5
Unilateral Cable Rear Delt Fly
2 Sets