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Taha

by Kürşat Recep D.
3 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 18, 2025 10:56

Summary

Unlock your strength with the Taha program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of targeted exercises that focus on building muscle and enhancing endurance. From tricep pushdowns to barbell curls, each workout is crafted to challenge your limits and maximize gains. Get ready to sculpt your arms, chest, and back while enjoying the support of a structured routine that keeps you motivated and on track.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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