logo
BoostcampPNG

Matlock’s upper lower

by Mat
5.0
(1 rating)

Program Description

High frequency to build muscle along with regular cardio for athletic performance. Some knees over twos work for injury prevention once a week. Running distances based on personal training adjust distance to fit your needs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2024 03:52
  • Last Edited
    Jun 18, 2025 12:18

Summary

Transform your strength training with Matlock’s Upper Lower program, an 8-week journey designed for serious lifters. Committing to 6 days a week, you'll alternate between upper and lower body workouts that focus on compound movements and targeted exercises, ensuring balanced muscle development. Expect to push your limits with barbell bench presses, squats, and weighted pull-ups, all while honing your technique with instructional videos. Get ready to elevate your performance and achieve your fitness goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Pull-Up (Weighted)
1
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
1
AMRAP
RPE 9
4A
Lateral Raise (Cable)
1
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
1
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Pull-Up (Weighted)
1
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
1
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
1
AMRAP
RPE 9
4A
Lateral Raise (Cable)
1
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
1
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Pull-Up (Weighted)
2
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
2
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Pull-Up (Weighted)
2
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
2
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
5-10 reps
RPE 8
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 8
3B
Bench Press (Close Grip)
2
AMRAP
RPE 9
4A
Lateral Raise (Cable)
3
10 reps
RPE 9
4B
Rear Delt Fly (Cable)
3
10 reps
RPE 9
5
500m Row
4
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-12 reps
RPE 9
2
Squat (Barbell)
1
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
1
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
1
5-10 reps
RPE 8
6
Cardio
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-12 reps
RPE 9
2
Squat (Barbell)
1
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
1
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
1
5-10 reps
RPE 8
6
Cardio
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
2
Squat (Barbell)
2
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
2
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
2
Squat (Barbell)
2
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
2
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-12 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8.5
3
Front Squat (Barbell)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
RPE 8
6
Cardio
1
40 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-10 reps
RPE 8.5
2
Seated Row (Cable)
1
5-10 reps
RPE 8
3
Bench Press (Paused)
1
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
1
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
1
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-10 reps
RPE 8.5
2
Seated Row (Cable)
1
5-10 reps
RPE 8
3
Bench Press (Paused)
1
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
1
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
1
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 8.5
2
Seated Row (Cable)
2
5-10 reps
RPE 8
3
Bench Press (Paused)
2
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-10 reps
RPE 8.5
2
Seated Row (Cable)
2
5-10 reps
RPE 8
3
Bench Press (Paused)
2
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 8.5
2
Seated Row (Cable)
3
5-10 reps
RPE 8
3
Bench Press (Paused)
3
5-8 reps
RPE 8.5
4A
Lying Tricep Extension (Barbell)
2
5-12 reps
RPE 8
4B
Bench Press (Close Grip)
2
8+ reps
RPE 9
5
Run
1
30 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
200 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Deadlift (Barbell)
1
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
5-10 reps
RPE 8
5
Belt Squat
1
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Deadlift (Barbell)
1
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
5-10 reps
RPE 8
5
Belt Squat
1
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
5
Belt Squat
2
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-10 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8
5
Belt Squat
2
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
5-10 reps
RPE 9
2
Deadlift (Barbell)
3
5-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
3
5-10 reps
RPE 8
5
Belt Squat
3
5-8 reps
RPE 8.5
6
2km Row
1
1
15 mins
15 mins
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5-10 reps
RPE 9
3
Overhead Press (Barbell)
1
5-8 reps
RPE 8
4
Lat Pulldown
1
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5-10 reps
RPE 9
3
Overhead Press (Barbell)
1
5-8 reps
RPE 8
4
Lat Pulldown
1
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9
3
Overhead Press (Barbell)
2
5-8 reps
RPE 8
4
Lat Pulldown
2
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9
3
Overhead Press (Barbell)
2
5-8 reps
RPE 8
4
Lat Pulldown
2
5-12 reps
RPE 8
5
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
5-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
5-12 reps
RPE 8
5
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
1
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2
Split Squat (Dumbbell)
1
12 reps
RPE 8
3
Sissy Squat
1
12 reps
RPE 9.5
4
Nordic Curl
1
5-10 reps
RPE 9
5
Run
1
90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Sissy Squat
2
12 reps
RPE 9.5
4
Nordic Curl
2
5-10 reps
RPE 9
5
Run
1
110 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Sissy Squat
2
12 reps
RPE 9.5
4
Nordic Curl
2
5-10 reps
RPE 9
5
Run
1
110 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
150 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
150 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Sissy Squat
3
12 reps
RPE 9.5
4
Nordic Curl
3
5-10 reps
RPE 9
5
Run
1
180 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@8
2
Pull-Up (Weighted)
1 Set
5-10 Reps
@8
3A
Lying Tricep Extension (Barbell)
1 Set
8-12 Reps
@8
3B
Bench Press (Close Grip)
1 Set
AMRAP
@9
4A
Lateral Raise (Cable)
1 Set
10 Reps
@9
4B
Rear Delt Fly (Cable)
1 Set
10 Reps
@9
5
500m Row
4 Sets
5 mins
@8
Day 2
1
Bicep Curl (Dumbbell)
2 Sets
5-12 Reps
@9
2
Squat (Barbell)
1 Set
5-8 Reps
@8.5
3
Front Squat (Barbell)
1 Set
5-8 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@7
5
Bulgarian Split Squat (Barbell)
1 Set
5-10 Reps
@8
6
Cardio
1 Set
30 mins
@7.5
Day 3
1
Pull-Up (Weighted)
1 Set
5-10 Reps
@8.5
2
Seated Row (Cable)
1 Set
5-10 Reps
@8
3
Bench Press (Paused)
1 Set
5-8 Reps
@8.5
4A
Lying Tricep Extension (Barbell)
1 Set
5-12 Reps
@8
4B
Bench Press (Close Grip)
1 Set
8+ Reps
@9
5
Run
1 Set
30 mins
@8.5
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@9
2
Deadlift (Barbell)
1 Set
5-8 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
5-10 Reps
@8
5
Belt Squat
1 Set
5-8 Reps
@8.5
6
2km Row
1 Set
1 Set
15 mins
15 mins
@9
@8
Day 6
1
Goblet Squat
1 Set
10 Reps
@7
2
Split Squat (Dumbbell)
1 Set
12 Reps
@8
3
Sissy Squat
1 Set
12 Reps
@9.5
4
Nordic Curl
1 Set
5-10 Reps
@9
5
Run
1 Set
90 mins
@7
Day 5
1
Tricep Extension (Cable)
2 Sets
5-10 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
5-10 Reps
@9
3
Overhead Press (Barbell)
1 Set
5-8 Reps
@8
4
Lat Pulldown
1 Set
5-12 Reps
@8
5
Run
1 Set
20 mins
@6