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BoostcampPNG
SUMMER GAA 3 DAY UPPER/LOWER (U/L/U)
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Program Description
3 Day per week U/L/U bodybuilding & strength program ideal for GAA athletes with limited days available in the gym.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 16, 2024 01:19
Last Edited
Jun 16, 2024 05:26
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10