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Linear Meat

by shane M.

Program Description

Linear progression suitable for the novice or person returning to training after a period off.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 02:19
  • Last Edited
    May 26, 2025 02:59
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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
Squat (Barbell)
1
5 reps
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
5 reps
RPE 6
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Dumbbell Row
3
12 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
7
Bicep Curl (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6.5
2
Squat (Barbell)
3
5 reps
RPE 6.5
3
Bench Press (Barbell)
1
5 reps
RPE 6.5
4
Bench Press (Barbell)
3
5 reps
RPE 6.5
5
Dumbbell Row
3
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
15 reps
RPE 6.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6.5
2
Squat (Barbell)
3
5 reps
RPE 6.5
3
Bench Press (Barbell)
1
5 reps
RPE 6.5
4
Bench Press (Barbell)
3
5 reps
RPE 6.5
5
Dumbbell Row
3
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
15 reps
RPE 6.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
1
5 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Bench Press (Barbell)
1
5 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 10
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Larsen Press (Barbell)
4
8 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Military Press (Barbell)
4
8 reps
RPE 6
6
Bicep Curl (Machine)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 6.5
3
Larsen Press (Barbell)
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
5
Military Press (Barbell)
4
8 reps
RPE 6.5
6
Bicep Curl (Machine)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 6.5
3
Larsen Press (Barbell)
4
8 reps
RPE 6.56
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
5
Military Press (Barbell)
4
8 reps
RPE 6.56
6
Bicep Curl (Machine)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Military Press (Barbell)
4
8 reps
RPE 8
6
Bicep Curl (Machine)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Military Press (Barbell)
4
8 reps
RPE 8
6
Bicep Curl (Machine)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Larsen Press (Barbell)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Bench Press (Close Grip)
1
5 reps
RPE 6
4
Bench Press (Close Grip)
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Military Press (Barbell)
3
5 reps
RPE 6
7
Dumbbell Row
3
5 reps
RPE 6
8
Bicep Curl (Machine)
3
15 reps
RPE 6
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6.5
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Bench Press (Close Grip)
1
5 reps
RPE 6.5
4
Bench Press (Close Grip)
3
5 reps
RPE 6.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
6
Military Press (Barbell)
3
5 reps
RPE 6.5
7
Dumbbell Row
3
5 reps
RPE 6.56
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 7
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 7
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.57
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6.5
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Bench Press (Close Grip)
1
5 reps
RPE 6.5
4
Bench Press (Close Grip)
3
5 reps
RPE 6.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
6
Military Press (Barbell)
3
5 reps
RPE 6.5
7
Dumbbell Row
3
5 reps
RPE 6.5
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Bench Press (Close Grip)
1
5 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
6
Military Press (Barbell)
3
5 reps
RPE 8
7
Dumbbell Row
3
5 reps
RPE 10
8
Bicep Curl (Machine)
3
15 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Bench Press (Close Grip)
1
5 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
6
Military Press (Barbell)
3
5 reps
RPE 8
7
Dumbbell Row
3
5 reps
RPE 10
8
Bicep Curl (Machine)
3
15 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 9
2
Squat (Paused)
3
5 reps
RPE 9
3
Bench Press (Close Grip)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
5 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 9
8
Bicep Curl (Machine)
3
15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
@6
3
Bench Press (Barbell)
1 Set
5 Reps
@6
4
Bench Press (Barbell)
3 Sets
5 Reps
@6
5
Dumbbell Row
3 Sets
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6
7
Bicep Curl (Cable)
3 Sets
15 Reps
@6
8
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@6
2
Deadlift (Barbell)
3 Sets
5 Reps
@6
3
Larsen Press (Barbell)
4 Sets
8 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
5
Military Press (Barbell)
4 Sets
8 Reps
@6
6
Bicep Curl (Machine)
3 Sets
15 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
Day 3
1
Squat (Paused)
1 Set
5 Reps
@6
2
Squat (Paused)
3 Sets
5 Reps
@6
3
Bench Press (Close Grip)
1 Set
5 Reps
@6
4
Bench Press (Close Grip)
3 Sets
5 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Military Press (Barbell)
3 Sets
5 Reps
@6
7
Dumbbell Row
3 Sets
5 Reps
@6
8
Bicep Curl (Machine)
3 Sets
15 Reps
@6
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6