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M-F 5 Day Body Part Split

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Program Description

The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds. Follow the program as written for 10 weeks, moving up in weight when possible. https://www.muscleandstrength.com/workouts/m-f-workout-routine

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 03:37
  • Last Edited
    Jun 16, 2025 04:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Single Arm Iso Row
3 Sets
12 Reps
-
6
Straight Arm Pulldown
2 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Push Up
3 Sets
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
-
6
Calf Raise (Smith Machine)
4 Sets
20 Reps
-
Day 4
1
Military Press (Barbell)
4 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
5
Shrug (Barbell)
4 Sets
15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
2
Skullcrusher (EZ Bar)
4 Sets
8-12 Reps
-
3
Spider Curl
4 Sets
8-12 Reps
-
4
Dip (Weighted)
4 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-