Program Description
70s Powerlifter by Alexander Bromley tweaked for a tall guy with skinny arms. With Arm Day: M,T,Th,F,Sa Without Arm Day: M,T,Th,F
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedJun 02, 2024 03:51
- Last EditedAug 04, 2025 11:19
Summary
Unleash your inner strength with the 70s Powerlifter - Base Phase Mod. 1 + Arm Day program! Over 10 weeks, this 5-day-a-week regimen focuses on foundational lifts like the bench press, squat, and deadlift, while integrating targeted arm workouts to enhance your upper body strength. Each session combines high-rep sets with varied intensities, ensuring you build muscle and power effectively. Equip yourself with a full gym and get ready to elevate your lifting game to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Upper Back
11.7%
Biceps
11.6%
Front Delts
9.7%
Middle Delts
8.9%
Lats
8.5%
Quadriceps
7.1%
Hamstrings
6.3%
Abs
5.7%
Glutes
5.3%
Chest
5.1%
Lower Back
1.8%
Adductors
1.7%
Forearms
1.1%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
10 reps
60%
1B
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
2
Bench Press (Close Grip)
1
10 reps
RPE 7
3
Incline Bench Press (Barbell)
1
10 reps
RPE 7
4
Chest Supported Row (Machine)
1
15 reps
-
5
Bicep Curl (EZ Bar)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
10 reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
2
Bench Press (Close Grip)
1
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
10 reps
RPE 8
4
Chest Supported Row (Machine)
1
15 reps
-
5
Bicep Curl (EZ Bar)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
10 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
2
Bench Press (Close Grip)
1
10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chest Supported Row (Machine)
1
15 reps
-
5
Bicep Curl (EZ Bar)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8 reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
1
10 reps
-
2
Bench Press (Close Grip)
1
8 reps
RPE 7
3
Incline Bench Press (Barbell)
1
8 reps
RPE 7
4
Chest Supported Row (Machine)
1
12 reps
-
5
Bicep Curl (EZ Bar)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
1
10 reps
-
2
Bench Press (Close Grip)
1
8 reps
RPE 8
3
Incline Bench Press (Barbell)
1
8 reps
RPE 8
4
Chest Supported Row (Machine)
1
12 reps
-
5
Bicep Curl (EZ Bar)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8 reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
1
10 reps
-
2
Bench Press (Close Grip)
1
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
8 reps
RPE 9
4
Chest Supported Row (Machine)
1
12 reps
-
5
Bicep Curl (EZ Bar)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
5 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
1
10 reps
-
2
Bench Press (Close Grip)
1
6 reps
RPE 7
3
Incline Bench Press (Barbell)
1
6 reps
RPE 7
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (EZ Bar)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
5 reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
1
12 reps
-
2
Bench Press (Close Grip)
1
6 reps
RPE 8
3
Incline Bench Press (Barbell)
1
6 reps
RPE 8
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (EZ Bar)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
5 reps
80%
1B
Pull-Up (Neutral Grip, Weighted)
1
12 reps
-
2
Bench Press (Close Grip)
1
6 reps
RPE 9
3
Incline Bench Press (Barbell)
1
6 reps
RPE 9
4
Chest Supported Row (Machine)
1
10 reps
-
5
Bicep Curl (EZ Bar)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Squat (Low Bar)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
10 reps
60%
2
Safety Bar Squat
1
10 reps
RPE 7
3
Front Squat (Barbell)
1
10 reps
RPE 7
4
Wide Grip Lat Pulldown
1
15 reps
-
5
Seated Hamstring Curl
1
15 reps
-
6
Decline Sit Up (Weighted)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
10 reps
65%
2
Safety Bar Squat
1
10 reps
RPE 8
3
Front Squat (Barbell)
1
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
15 reps
-
5
Seated Hamstring Curl
1
15 reps
-
6
Decline Sit Up (Weighted)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
10 reps
70%
2
Safety Bar Squat
1
10 reps
RPE 9
3
Front Squat (Barbell)
1
10 reps
RPE 9
4
Wide Grip Lat Pulldown
1
15 reps
-
5
Seated Hamstring Curl
1
15 reps
-
6
Decline Sit Up (Weighted)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
65%
2
Safety Bar Squat
1
8 reps
RPE 7
3
Front Squat (Barbell)
1
8 reps
RPE 7
4
Wide Grip Lat Pulldown
1
12 reps
-
5
Seated Hamstring Curl
1
12 reps
-
6
Decline Sit Up (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
70%
2
Safety Bar Squat
1
8 reps
RPE 8
3
Front Squat (Barbell)
1
8 reps
RPE 8
4
Wide Grip Lat Pulldown
1
12 reps
-
5
Seated Hamstring Curl
1
12 reps
-
6
Decline Sit Up (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8 reps
75%
2
Safety Bar Squat
1
8 reps
RPE 9
3
Front Squat (Barbell)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
12 reps
-
5
Seated Hamstring Curl
1
12 reps
-
6
Decline Sit Up (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
70%
2
Safety Bar Squat
1
6 reps
RPE 7
3
Front Squat (Barbell)
1
6 reps
RPE 7
4
Wide Grip Lat Pulldown
1
10 reps
-
5
Seated Hamstring Curl
1
10 reps
-
6
Decline Sit Up (Weighted)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
75%
2
Safety Bar Squat
1
6 reps
RPE 8
3
Front Squat (Barbell)
1
6 reps
RPE 8
4
Wide Grip Lat Pulldown
1
10 reps
-
5
Seated Hamstring Curl
1
10 reps
-
6
Decline Sit Up (Weighted)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
80%
2
Safety Bar Squat
1
6 reps
RPE 9
3
Front Squat (Barbell)
1
6 reps
RPE 9
4
Wide Grip Lat Pulldown
1
10 reps
-
5
Seated Hamstring Curl
1
10 reps
-
6
Decline Sit Up (Weighted)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
60%
2
Military Press (Barbell)
1
10 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
1
12 reps
-
5
Tricep Pushdown (Cable)
1
15 reps
-
6
Lateral Raise (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
65%
2
Military Press (Barbell)
1
10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 8
4
Lying Tricep Extension (Barbell)
1
12 reps
-
5
Tricep Pushdown (Cable)
1
15 reps
-
6
Lateral Raise (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
10 reps
70%
2
Military Press (Barbell)
1
10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
1
12 reps
-
5
Tricep Pushdown (Cable)
1
15 reps
-
6
Lateral Raise (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
8 reps
65%
2
Military Press (Barbell)
1
8 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
1
8 reps
RPE 7
4
Lying Tricep Extension (Barbell)
1
10 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
8 reps
70%
2
Military Press (Barbell)
1
8 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
1
8 reps
RPE 8
4
Lying Tricep Extension (Barbell)
1
10 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
8 reps
75%
2
Military Press (Barbell)
1
8 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
1
10 reps
-
5
Tricep Pushdown (Cable)
1
12 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
70%
2
Military Press (Barbell)
1
6 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
1
6 reps
RPE 7
4
Lying Tricep Extension (Barbell)
1
8 reps
-
5
Tricep Pushdown (Cable)
1
10 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
75%
2
Military Press (Barbell)
1
6 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
1
6 reps
RPE 8
4
Lying Tricep Extension (Barbell)
1
8 reps
-
5
Tricep Pushdown (Cable)
1
10 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
80%
2
Military Press (Barbell)
1
6 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
6 reps
RPE 9
4
Lying Tricep Extension (Barbell)
1
8 reps
-
5
Tricep Pushdown (Cable)
1
10 reps
-
6
Lateral Raise (Dumbbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
60%
2
Snatch Grip Deadlift
1
10 reps
RPE 7
3
Good Morning
1
10 reps
RPE 7
4
Bent Over Row (Barbell)
1
10 reps
-
5
Single Arm Row (Dumbbell)
1
15 reps
-
6
Decline Sit Up (Weighted)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
65%
2
Snatch Grip Deadlift
1
10 reps
RPE 8
3
Bent Over Row (Barbell)
1
10 reps
-
4
Single Arm Row (Dumbbell)
1
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
15 reps
-
6
Lying Leg Raise
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
70%
2
Snatch Grip Deadlift
1
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
10 reps
-
4
Single Arm Row (Dumbbell)
1
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
15 reps
-
6
Lying Leg Raise
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
65%
2
Snatch Grip Deadlift
1
8 reps
RPE 7
3
Bent Over Row (Barbell)
1
8 reps
-
4
Single Arm Row (Dumbbell)
1
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
12 reps
-
6
Lying Leg Raise
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Snatch Grip Deadlift
1
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
8 reps
-
4
Single Arm Row (Dumbbell)
1
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
12 reps
-
6
Lying Leg Raise
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
75%
2
Snatch Grip Deadlift
1
8 reps
RPE 9
3
Bent Over Row (Barbell)
1
8 reps
-
4
Single Arm Row (Dumbbell)
1
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
12 reps
-
6
Lying Leg Raise
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Snatch Grip Deadlift
1
6 reps
RPE 7
3
Bent Over Row (Barbell)
1
6 reps
-
4
Single Arm Row (Dumbbell)
1
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Snatch Grip Deadlift
1
6 reps
RPE 8
3
Bent Over Row (Barbell)
1
6 reps
-
4
Single Arm Row (Dumbbell)
1
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Snatch Grip Deadlift
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6 reps
-
4
Single Arm Row (Dumbbell)
1
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-12 reps
-
2
Alternating Dumbbell Curl
1
6-12 reps
-
3
Single Arm Pushdown
1
8-15 reps
-
4
Incline Curl (Dumbbell)
1
8-15 reps
-
5
Tricep Extension (Barbell)
1
8-15 reps
-
6
Upright Row (Cable)
1
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
10 Reps
60%
1B
Pull-Up (Neutral Grip, Weighted)3 Sets
8 Reps
-
2
Bench Press (Close Grip)2 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)2 Sets
10 Reps
@7
4
Chest Supported Row (Machine)3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
Day 2
1
Squat (Low Bar)3 Sets
10 Reps
60%
2
Safety Bar Squat2 Sets
10 Reps
@7
3
Front Squat (Barbell)2 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown3 Sets
15 Reps
-
5
Seated Hamstring Curl3 Sets
15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
15 Reps
-
Day 3
1
Push Press (Barbell)3 Sets
10 Reps
60%
2
Military Press (Barbell)2 Sets
10 Reps
@7
3
Standing Behind Neck Shoulder Press (Barbell)2 Sets
10 Reps
@7
4
Lying Tricep Extension (Barbell)3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
10 Reps
60%
2
Snatch Grip Deadlift2 Sets
10 Reps
@7
3
Good Morning2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)3 Sets
10 Reps
-
5
Single Arm Row (Dumbbell)3 Sets
15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
15 Reps
-
Day 5
1
JM Press (Smith Machine)4 Sets
6-12 Reps
-
2
Alternating Dumbbell Curl4 Sets
6-12 Reps
-
3
Single Arm Pushdown3 Sets
8-15 Reps
-
4
Incline Curl (Dumbbell)3 Sets
8-15 Reps
-
5
Tricep Extension (Barbell)3 Sets
8-15 Reps
-
6
Upright Row (Cable)4 Sets
8-15 Reps
-