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Upper Lower Fullbody

by Hyes M
1 athletes joined

Program Description

Upper Lower Fullbody split, 4 days a week. 1-2 sets, 4-8 reps (4-6), 0-1 RIR

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 30, 2025 10:27
  • Last Edited
    Jun 18, 2025 07:58

Summary

The Upper Lower Fullbody program is a comprehensive 10-week training plan designed to enhance your strength and muscle definition through a balanced approach. With four sessions per week, you'll alternate between upper body, lower body, and full-body workouts, utilizing a variety of equipment to target all major muscle groups. Each workout emphasizes progressive overload, encouraging you to push your limits while maintaining proper form. Get ready to transform your physique and build functional strength with this structured and effective program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Chest Supported Row (Machine)
1
8 reps
-
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Chest Supported Row (Machine)
1
8 reps
-
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Chest Supported Row (Machine)
1
8 reps
-
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Chest Supported Row (Machine)
1
8 reps
-
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Lat Pulldown
2
6 reps
RPE 9.5
3
Chest Supported Row (Machine)
1
8 reps
-
4
Seated Row (Cable)
2
6 reps
RPE 9.5
5
Shoulder Press (Machine)
2
6 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
7
Bicep Curl (Machine)
2
6 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9.5
4
Abs Crunch (Machine)
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
10 reps
RPE 9.5
6
Hip Adductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Hamstring Curl
2
8 reps
-
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Hanging Leg Raise
2
8 reps
RPE 9.5
6
Hip Abductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9.5
4
Abs Crunch (Machine)
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
10 reps
RPE 9.5
6
Hip Adductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Hamstring Curl
2
8 reps
-
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Hanging Leg Raise
2
8 reps
RPE 9.5
6
Hip Abductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9.5
4
Abs Crunch (Machine)
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
10 reps
RPE 9.5
6
Hip Adductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Hamstring Curl
2
8 reps
-
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Hanging Leg Raise
2
8 reps
RPE 9.5
6
Hip Abductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9.5
4
Abs Crunch (Machine)
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
10 reps
RPE 9.5
6
Hip Adductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Hamstring Curl
2
8 reps
-
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Hanging Leg Raise
2
8 reps
RPE 9.5
6
Hip Abductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Seated Calf Raise
2
8 reps
RPE 9.5
4
Abs Crunch (Machine)
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
10 reps
RPE 9.5
6
Hip Adductor (Machine)
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 9.5
2
Leg Extension
2
8 reps
RPE 9.5
3
Hamstring Curl
2
8 reps
-
4
Seated Calf Raise
2
8 reps
RPE 9.5
5
Hanging Leg Raise
2
8 reps
RPE 9.5
6
Hip Abductor (Machine)
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Seated Row (Cable)
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
-
4
Bicep Curl (Machine)
1
8 reps
RPE 9.5
5
Bench Press (Close Grip)
2
6 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
7
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9.5
4
Bench Press (Close Grip)
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
RPE 9.5
6
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Bicep Curl (Machine)
2
6 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9.5
4
Bench Press (Close Grip)
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
RPE 9.5
6
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Bicep Curl (Machine)
2
6 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9.5
4
Bench Press (Close Grip)
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
RPE 9.5
6
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Bicep Curl (Machine)
2
6 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9.5
4
Bench Press (Close Grip)
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
RPE 9.5
6
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Bicep Curl (Machine)
2
6 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
2
Lat Pulldown
2
8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9.5
4
Bench Press (Close Grip)
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
RPE 9.5
6
Single Arm Rear Delt Fly (Cable)
1
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 9.5
3
Cable Low Row
2
8 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
6
Back Extension (Weighted)
1
8 reps
-
7
Farmer's Walk (Weighted)
2
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Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
2
Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
3
Lat Pulldown
2 Sets
6 Reps
@9.5
4
Seated Row (Cable)
2 Sets
6 Reps
@9.5
5
Shoulder Press (Machine)
2 Sets
6 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@9.5
7
Bicep Curl (Machine)
2 Sets
6 Reps
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Hack Squat
2 Sets
6 Reps
@9.5
2
Leg Extension
2 Sets
8 Reps
@9.5
3
Seated Calf Raise
2 Sets
8 Reps
@9.5
4
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
2 Sets
10 Reps
@9.5
6
Hip Adductor (Machine)
2 Sets
10 Reps
@9.5
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9.5
2
Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
3
Cable Low Row
2 Sets
8 Reps
@9.5
4
Leg Press (45 Degrees)
2 Sets
6 Reps
@9.5
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9.5
6
Back Extension (Weighted)
1 Set
8 Reps
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7
Farmer's Walk (Weighted)
2 Sets
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Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9.5
2
Seated Row (Cable)
2 Sets
8 Reps
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3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
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4
Bicep Curl (Machine)
1 Set
8 Reps
@9.5
5
Bench Press (Close Grip)
2 Sets
6 Reps
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6
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
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7
Single Arm Rear Delt Fly (Cable)
1 Set
8 Reps
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