logo
BoostcampPNG

Taha

by Kürşat Recep D.
2 athletes joined

Program Description

Taha yapmak. Legday yok cunku legday gay

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 21, 2024 05:42
  • Last Edited
    Jun 23, 2024 07:37
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
2
JM Press
2
15 reps
RPE 7
3
Dip (Bodyweight)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
6
Behind-the-Neck Push Press
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7
2
JM Press
3
15 reps
RPE 7
3
Dip (Bodyweight)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Upright Row (Barbell)
3
15 reps
RPE 7
6
Behind-the-Neck Push Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
2
JM Press
4
12 reps
RPE 7
3
Dip (Bodyweight)
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Upright Row (Barbell)
4
12 reps
RPE 7
6
Behind-the-Neck Push Press
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
2
JM Press
4
12 reps
RPE 7
3
Dip (Bodyweight)
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Upright Row (Barbell)
4
12 reps
RPE 7
6
Behind-the-Neck Push Press
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
1
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
1
1
12 reps
10 reps
8 reps
6 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
One Arm Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
1
2
1
10 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
1
1
1
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
1
1
12 reps
10 reps
8 reps
6 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 7
2
Front Raise
3
15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
1
1
1
12 reps
10 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 10
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
1
1
10 reps
8 reps
6 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 7
2
Front Raise
3
12 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
8 reps
6 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Raise
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Raise
2
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Seated Military Press (Smith Machine)
3
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Front Raise
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Seated Military Press (Smith Machine)
3
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1
1
3 reps
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Front Raise
2
1
1
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Seated Military Press (Smith Machine)
3
1
1
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
5
Skull Crusher (Barbell)
4
8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
1
1
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
20 reps
RPE 7
2
Spider Curl
2
20 reps
RPE 7
3
Crossbody Hammer Curl
2
15 reps
RPE 7
4
Bent Over Row (Barbell)
2
20 reps
RPE 7
5
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
6
Lat Pulldown
2
15 reps
RPE 7
7
Pullover (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 7
2
Spider Curl
3
20 reps
RPE 7
3
Crossbody Hammer Curl
3
15 reps
RPE 7
4
Bent Over Row (Barbell)
3
20 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
15 reps
RPE 7
6
Lat Pulldown
3
15 reps
RPE 7
7
Pullover (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 7
2
Spider Curl
4
15 reps
RPE 7
3
Crossbody Hammer Curl
4
12 reps
RPE 7
4
Bent Over Row (Barbell)
4
15 reps
RPE 7
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
6
Lat Pulldown
4
12 reps
RPE 7
7
Pullover (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 7
2
Spider Curl
4
15 reps
RPE 7
3
Crossbody Hammer Curl
4
12 reps
RPE 7
4
Bent Over Row (Barbell)
4
15 reps
RPE 7
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
6
Lat Pulldown
4
12 reps
RPE 7
7
Pullover (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
2
15 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
2
High Row
3
12 reps
RPE 7
3
Underhand Lat Pulldown
1
2
12 reps
8 reps
RPE 7
RPE 7
4
Face Pull
1
3
12 reps
8 reps
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
3
15 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
2
High Row
1
2
1
12 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Underhand Lat Pulldown
1
2
1
12 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
3
12 reps
8 reps
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
2
1
12 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 7
7
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
1
15 reps
12 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
2
High Row
1
1
1
1
12 reps
8 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 10
RPE 7
3
Underhand Lat Pulldown
1
2
1
12 reps
8 reps
15 reps
RPE 8
RPE 10
RPE 7
4
Face Pull
1
1
2
12 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
12 reps
8 reps
15 reps
RPE 8
RPE 10
RPE 7
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
1
12 reps
10 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
2
High Row
1
1
1
1
10 reps
6 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 7
3
Underhand Lat Pulldown
1
2
1
10 reps
6 reps
12 reps
RPE 8
RPE 10
RPE 7
4
Face Pull
1
1
2
10 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
10 reps
6 reps
12 reps
RPE 8
RPE 10
RPE 7
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 8
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
2
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Face-away Curl
2
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Face-away Curl
3
1
1
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
21 reps
RPE 9
5
Face-away Curl
3
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
1
3 reps
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
4
6 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
1
1
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
21 reps
RPE 9
5
Face-away Curl
3
1
1
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Cable Crossover
2
20 reps
RPE 7
5
Bench Press (Close Grip)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
4
Cable Crossover
3
20 reps
RPE 7
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
4
Cable Crossover
4
15 reps
RPE 7
5
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
4
Cable Crossover
4
15 reps
RPE 7
5
Bench Press (Close Grip)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
2
15 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Dumbbell)
1
2
1
12 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Floor Press (Dumbbell)
3
12 reps
RPE 7
5
French Press
1
2
1
15 reps
10 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3
15 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Dumbbell)
1
3
1
12 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Floor Press (Dumbbell)
3
12 reps
RPE 7
5
French Press
1
3
1
15 reps
10 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
1
1
15 reps
12 reps
8 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
1
1
12 reps
8 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Floor Press (Dumbbell)
3
12 reps
RPE 8
5
French Press
1
2
1
1
15 reps
10 reps
10 reps
20 reps
RPE 8
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
1
1
12 reps
10 reps
6 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
1
1
10 reps
6 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Floor Press (Dumbbell)
3
10 reps
RPE 8
5
French Press
1
2
1
1
12 reps
8 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
2
1
1
6 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Fly (Dumbbell)
2
5 reps
RPE 8
4
JM Press (Smith Machine)
3
12 reps
RPE 8
5
Single Arm Cable Dip
1
1
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
3
1
1
6 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 8
4
JM Press (Smith Machine)
4
12 reps
RPE 8
5
Single Arm Cable Dip
1
2
1
1
6 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
1
1
6 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 9
4
JM Press (Smith Machine)
4
12 reps
RPE 9
5
Single Arm Cable Dip
1
2
1
1
6 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1
3 reps
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
3
1
1
5 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
3
5 reps
RPE 9
4
JM Press (Smith Machine)
4
10 reps
RPE 9
5
Single Arm Cable Dip
1
2
1
1
3 reps
6 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
2
JM Press
2 Sets
15 Reps
@7
3
Dip (Bodyweight)
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Upright Row (Barbell)
2 Sets
15 Reps
@7
6
Behind-the-Neck Push Press
2 Sets
12 Reps
@7
Day 2
1
Bicep Curl (Barbell)
2 Sets
20 Reps
@7
2
Spider Curl
2 Sets
20 Reps
@7
3
Crossbody Hammer Curl
2 Sets
15 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
20 Reps
@7
5
Single Arm Row (Dumbbell)
2 Sets
15 Reps
@7
6
Lat Pulldown
2 Sets
15 Reps
@7
7
Pullover (Dumbbell)
2 Sets
15 Reps
@7
Day 3
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
2
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Cable Crossover
2 Sets
20 Reps
@7
5
Bench Press (Close Grip)
2 Sets
15 Reps
@7