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SAMSON Upper Lower

by Brad T.
1 athletes joined

Program Description

Main Focus: - Building back and shoulder mass while maintaining other main movers. - Using repeatable and stable movements for arms to scale growth - A flexible last phase depending on strength or hypertrophic work Details - Inspired by Alex Bromley's Bullmastiff's primary/secondary exercise selection. The main movements are OHP, RDL, and BB Row. Secondary movements are dips and pulldown variations. Each back/lower day has a short and intense hack squat session to maintain quads. - This program has 4 phases: starting, increase in volume, strength building, and a reset to start. If you run this program in cycles, use the last three weeks as a volume or strength peak, depending on goals. Use double progression for main movements. - Intensity recommendations are first set in the beginning 2 phases to be 8-9, with following sets to be 6-7. Secondary movements are not compound and should be trained to mechanical/technical failure. Train arms and tertiary movements to failure.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 02:21
  • Last Edited
    Jun 25, 2025 04:44

Summary

Unleash your strength with the SAMSON Upper Lower program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll alternate between focused upper and lower body sessions, targeting key muscle groups with a blend of compound and isolation exercises. Each workout features progressive overload strategies to ensure continuous gains, helping you build muscle and strength effectively. Ideal for those ready to elevate their fitness journey, this program provides the structure and intensity needed to achieve your goals.
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
3
5-7 reps
8-10 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
3
5-7 reps
8-10 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
3
5-7 reps
8-10 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
-
2
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
10-12 reps
-
-
3
Leg Curl
2
12-15 reps
-
4
Underhand Lat Pulldown
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
3
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Dip (Weighted)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
JM Press (Smith Machine)
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
3
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
3
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-7 reps
8-10 reps
-
-
2
Barbell Row
1
2
6-8 reps
10-12 reps
-
-
3
Underhand Lat Pulldown
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-10 reps
-
6
Meadows Curl
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
2 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Hack Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
3
Leg Curl
2 Sets
12-15 Reps
-
4
Underhand Lat Pulldown
2 Sets
10-12 Reps
-
5
Lat Pulldown
2 Sets
8-10 Reps
-
6
Meadows Curl
2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
2 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
Day 4
1
Hack Squat
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
2
Barbell Row
1 Set
2 Sets
6-8 Reps
10-12 Reps
-
-
3
Underhand Lat Pulldown
2 Sets
12-15 Reps
-
4
Hip Thrust (Machine)
2 Sets
8-10 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
-
6
Meadows Curl
2 Sets
12-15 Reps
-