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Gustard

by Gus R.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 21, 2025 07:42
  • Last Edited
    Jul 22, 2025 10:08

Summary

Transform your physique with the Gustard program, a comprehensive 10-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of supersets that target both upper and lower body strength, incorporating essential lifts like barbell squats and dumbbell shoulder presses. Each session is carefully structured to maximize muscle engagement and promote growth, ensuring you build strength and definition effectively. Get ready to push your limits and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 2
1A
Squat (Barbell)
3 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2B
Reverse Pec Deck
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Single Leg Hamstring curl
3 Sets
8-12 Reps
-
3C
Ab Wheel
3 Sets
8-12 Reps
-
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Lat Pulldown
3 Sets
8-12 Reps
-
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2B
Seated Row (Cable)
3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3B
Seated Hammer Curl
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 4
1A
Heel Elevated Squat
3 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2A
Back Extension
3 Sets
8-12 Reps
-
2B
Reverse Pec Deck
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Single Leg Hamstring curl
3 Sets
8-12 Reps
-
3C
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
T-Bar Row
3 Sets
8-12 Reps
-
2A
Dip (Weighted)
3 Sets
8-12 Reps
-
2B
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4B
Seated Hammer Curl
2 Sets
8-12 Reps
-