logo
BoostcampPNG

Hourglass V2

by Kofi A.

Program Description

Hourglass physique.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2025 02:03
  • Last Edited
    Apr 01, 2025 10:10
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
3
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
8 Reps
@8
4
Lat Pulldown
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8