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Intermediate recovery program

by Luka L.

Program Description

Purpose

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2025 09:22
  • Last Edited
    Jul 10, 2025 01:19

Summary

Revitalize your strength with this 16-week Intermediate Recovery Program, designed to enhance your performance while prioritizing recovery. Committing just three days a week, you'll engage in a balanced mix of barbell, machine, and cable exercises, targeting major muscle groups like legs, chest, back, and arms. Each session focuses on controlled movements and proper form, allowing you to build strength without the risk of overtraining. Elevate your fitness journey with structured workouts that promote sustainable progress and resilience.
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pendlay Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Bicep Curl (Cable)
4
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
5-8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@10
Day 2
1
Lunge (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Incline Chest Press (Machine)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 3
1
Squat (Low Bar)
4 Sets
5-8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Pendlay Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@10