Program Description
Intermediare program to get HUGE with upper body emphasis.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 30, 2025 01:07
- Last EditedSep 29, 2025 11:10
Summary
**Hypertrophy Hustle: Push/Pull Split** is a dynamic 12-week program designed to maximize muscle growth through a balanced 4-day training split. Each week, you'll alternate between push and pull workouts, focusing on compound and isolation exercises that target all major muscle groups. With a mix of barbell, dumbbell, and machine movements, this program is perfect for lifters looking to build strength and size in a structured way. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Upper Back
10.9%
Triceps
10.4%
Middle Delts
9.6%
Front Delts
9.4%
Quadriceps
9%
Hamstrings
8.6%
Lats
8.5%
Chest
7.4%
Glutes
4.4%
Abs
3.6%
Rear Delts
3.3%
Forearms
1.5%
Lower Back
1.1%
Adductors
0.4%
Abductors
0.4%
Calves
0.3%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Hack Squat
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)3 Sets
4-8 Reps
-
2
Shoulder Press (Machine)2 Sets
5-10 Reps
-
3
Pec Deck (Machine)1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Lateral Raise (Cable)3 Sets
8-15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-15 Reps
-
6
Lever Squat3 Sets
4-8 Reps
-
7
Leg Extension1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 2
1
Wide Grip Lat Pulldown3 Sets
4-8 Reps
-
2
Single Arm Row (Machine)3 Sets
5-10 Reps
-
3
Leg Curl3 Sets
8-15 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
5-10 Reps
-
5
Calf Raise (Leg Press)1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
6
Incline Curl (Dumbbell)2 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
2
Lateral Raise (Machine)3 Sets
5-10 Reps
-
3
Pec Deck (Machine)1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Single Arm Tricep Extension (Cable)3 Sets
8-15 Reps
-
5
Upright Row (Cable)1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
6
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
7
Hack Squat3 Sets
4-8 Reps
-
Day 4
1
Rack Pull (Barbell)3 Sets
4-8 Reps
-
2
Chest Supported T-Bar Row3 Sets
4-8 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
5-10 Reps
-
4
Lying Leg Curl1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
6
Single Arm Rear Delt Fly (Cable)3 Sets
8-15 Reps
-