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8 Weeks of Powerbuilding

by Ethan

Program Description

**Powerbuilding: 8-Week Strength and Hypertrophy Program** Unlock your strength potential with this 8-week Powerbuilding program designed to build muscle and increase your lifting capacity. Comprising 40 training sessions, this program blends powerlifting and bodybuilding techniques, focusing on major lifts like the bench press and squat, while incorporating hypertrophy work for balanced muscle development. Each week is strategically structured to maximize gains and ensure you stay motivated, making it perfect for both seasoned lifters and those looking to elevate their training. Get ready to lift heavy and sculpt your physique!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2025 11:07
  • Last Edited
    Aug 18, 2025 12:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
72%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
78%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
82%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
72%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
78%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
82%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
80%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
3
6 reps
RPE 7-8
3
Hack Squat
3
8-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Calf Raise (Machine)
4
12-15 reps
-
7
Machine Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
72%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
78%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
82%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
80%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
3
6 reps
RPE 7-8
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Hammer Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
72%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
5 reps
72%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
5 reps
75%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
78%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
5 reps
78%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
82%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
4 reps
82%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
5 reps
75%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
80%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
4 reps
80%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
85%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
3 reps
85%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
3
6 reps
RPE 7-8
3
Incline Bench Press (Barbell)
1
5 reps
65%
4
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
72%
2
Bench Press (Barbell)
3 Sets
6 Reps
@7-8
3
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Single Arm Iso Row
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
5 Reps
72%
2
Squat (Barbell)
3 Sets
6 Reps
@7-8
3
Hack Squat
3 Sets
8-10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Calf Raise (Machine)
4 Sets
12-15 Reps
-
7
Machine Crunch
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
72%
2
Deadlift (Barbell)
3 Sets
6 Reps
@7-8
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Hammer Curl
3 Sets
10-12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
5 Reps
72%
2
Overhead Press (Barbell)
3 Sets
6 Reps
@7-8
3
Incline Bench Press (Barbell)
1 Set
5 Reps
72%
4
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7-8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Pec Deck (Machine)
3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Pendulum Squat
3 Sets
8-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
3
Lying Leg Curl
3 Sets
10-12 Reps
-
4
Seated Calf Raise
4 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
15 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-