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BoostcampPNG

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
    May 14, 2025 01:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-
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
-
7
Farmer's Walk (Weighted)
2 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9.5
2
Seated Row (Cable)
2 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
-
4
Bicep Curl (Machine)
1 Set
8 Reps
@9.5
5
Bench Press (Close Grip)
2 Sets
6 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
7
Single Arm Rear Delt Fly (Cable)
1 Set
8 Reps
-