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GUS BUS

by Jack S.
1 athletes joined

Program Description

Get strong at the hard stuff.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 24, 2025 08:50
  • Last Edited
    Dec 24, 2025 06:41
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.1%
Triceps
10.8%
Biceps
9.9%
Glutes
9.3%
Quadriceps
8.4%
Front Delts
7.2%
Abs
6.3%
Upper Back
6.3%
Chest
6%
Lats
5.4%
Forearms
3.8%
Calves
3.6%
Middle Delts
3%
Rear Delts
2.7%
Adductors
1.5%
Lower Back
0.9%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
10-12 reps
RPE 10
5
Prowler Push
4
1 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3-5 reps
6-8 reps
RPE 10
RPE 10
2
T-Bar Row
3
8-10 reps
RPE 10
3
Meadow Row
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
3-5 reps
6-8 reps
RPE 10
RPE 10
2
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
7
Decline Sit Up (Weighted)
3
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
2
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@10
5
Prowler Push
4 Sets
1 Reps
@10
6
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@10
@10
2
T-Bar Row
3 Sets
8-10 Reps
@10
3
Meadow Row
3 Sets
8-10 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
1 Set
3-5 Reps
6-8 Reps
@10
@10
2
Leg Press
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-12 Reps
@10
Day 5
1
Dip (Weighted)
2 Sets
8-10 Reps
@10
2
Shoulder Press (Plate Loaded)
2 Sets
8-10 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
10-12 Reps
@10
6
Hanging Leg Raise
3 Sets
10-12 Reps
@10
7
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
6
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@10