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Easy Strength and Size

by The Truth

Program Description

Be big and strong I love big bicepz

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 01, 2026 08:06
  • Last Edited
    Apr 01, 2026 03:57
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Triceps
12.2%
Front Delts
11.9%
Upper Back
10.9%
Quadriceps
10.6%
Hamstrings
8.4%
Chest
7.9%
Lower Back
6.2%
Lats
4.9%
Biceps
4.8%
Middle Delts
4%
Abs
1.8%
Forearms
0.8%
Adductors
0.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
55%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
55%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
55%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
55%
3
Squat (Paused)
3
3 reps
55%
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
55%
3
Squat (Paused)
3
3 reps
55%
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Barbell Back Squat
3
6-8 reps
70%
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
55%
3
Squat (Paused)
3
3 reps
55%
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
55%
3
Bench Press (Paused)
3
3 reps
55%
4
Lat Pulldown (Close Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
55%
3
Bench Press (Paused)
3
3 reps
55%
4
Lat Pulldown (Close Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
1 reps
5 reps
85%
90%
80%
2
Barbell Back Squat
3
5 reps
80%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
55%
3
Bench Press (Paused)
3
3 reps
55%
4
Lat Pulldown (Close Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
5 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Barbell Back Squat
6 Sets
0.1 mins
@10
2
Bench Press (Barbell)
6 Sets
0.1 mins
@10
3
Below-The-Knee Rack Pull
6 Sets
0.1 mins
@10
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Back Squat
1 Set
1 Set
1 Set
3 Reps
1 Reps
5 Reps
85%
90%
80%
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
80%
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
5 Reps
@9
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
1 Reps
5 Reps
85%
90%
80%
2
Below-The-Knee Rack Pull
3 Sets
5 Reps
80%
3
Barbell Back Squat
3 Sets
6-8 Reps
70%
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@9
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
1 Reps
5 Reps
85%
90%
80%
2
Barbell Back Squat
3 Sets
5 Reps
80%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
5 Reps
@9
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9