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5 Day Mass Builder

by Eric T.

Program Description

**5 Day Mass Builder** is a comprehensive 6-week program designed to help you pack on muscle and build strength through a structured approach to training. With 5 workouts per week, each session lasts about 70 minutes and combines essential compound lifts with targeted accessory work, ensuring a balanced development across all major muscle groups. This program caters to all fitness levels, from novice to advanced lifters, and requires access to a full gym. Get ready to elevate your physique and achieve impressive gains with this focused bodybuilding and powerbuilding regimen!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2025 12:25
  • Last Edited
    Jul 08, 2025 05:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
3
Chin-Up (Bodyweight)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
3
Seated Calf Raise
5 Sets
10 Reps
@8
4
Decline Crunch (Weighted)
5 Sets
10 Reps
@8
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Wide Grip Pull-Up
5 Sets
AMRAP
-
2A
Pec Fly (Dumbbell)
5 Sets
10-15 Reps
@8.5
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pullover (Dumbbell)
3 Sets
15-20 Reps
@8.5
Day 4
1A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Leg Curl
5 Sets
10-15 Reps
@8.5
2
Leg Press
3 Sets
15-20 Reps
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
4
Hanging Leg Raise
3 Sets
AMRAP
-
Day 5
1A
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Upright Row (Barbell)
5 Sets
10-15 Reps
@8.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
3A
Alternating Dumbbell Curl
5 Sets
12-15 Reps
@8.5
3B
Tricep Pushdown (Cable)
1 Set
-
4A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@8.5
4B
Overhead Tricep Extension (Cable)
5 Sets
12-15 Reps
@8.5