Program Description
Powerbuilding. This program is designed do increase strength in the main lifts but also places has a strong emphasis on whole of body hypertrophy.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedOct 09, 2024 10:17
- Last EditedJun 18, 2025 09:53
Summary
Unlock your strength with the Upper Lower Push Pull program, a dynamic 10-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, targeting all major muscle groups through compound and isolation exercises. Each session is crafted to push your limits and enhance your overall performance, ensuring you build muscle and strength effectively. Get ready to transform your physique and elevate your training game!
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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
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
5 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (Barbell)
4
15 reps
RPE 9
7
Tricep Extension (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Seated Calf Raise
4
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Hammer Curl
3
12 reps
RPE 9
6
Sit Up
3
15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 9
8
Side Plank
3
1 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
@9
3
Bent Over Row (Barbell)4 Sets
5 Reps
@9
4
Seated Row (Cable)4 Sets
12 Reps
@9
5
Overhead Press (Barbell)3 Sets
5 Reps
@9
6
Bicep Curl (Barbell)4 Sets
15 Reps
@9
7
Tricep Extension (Cable)4 Sets
15 Reps
@9
Day 4
1
Bent Over Row (Barbell)3 Sets
10 Reps
@9
2
Seated Row (Cable)3 Sets
12 Reps
@9
3
Lat Pulldown3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
5
Hammer Curl3 Sets
12 Reps
@9
6
Sit Up3 Sets
15 Reps
@9
7
Reverse Abs Crunch (Bodyweight)2 Sets
15 Reps
@9
8
Side Plank3 Sets
1 mins
@9
Day 2
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)4 Sets
12 Reps
@9
3
Leg Press4 Sets
12 Reps
@9
4
Leg Curl4 Sets
12 Reps
@9
5
Seated Calf Raise4 Sets
15 Reps
@9
6
Hanging Leg Raise3 Sets
15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)3 Sets
12 Reps
@9
2
Bench Press (Dumbbell)4 Sets
8 Reps
@9
3
Chest Fly (Dumbbell)3 Sets
12 Reps
@9
4
Overhead Press (Dumbbell)3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)3 Sets
15 Reps
@9
7
Skull Crusher3 Sets
12 Reps
@9
8
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9