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BoostcampPNG

PPLA

by Moeel A.
9 athletes joined

Program Description

Push Pull Rest Legs Arms Rest Rest

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 25, 2024 10:15
  • Last Edited
    Jun 18, 2025 08:04

Summary

Unleash your strength with the PPLA program, a comprehensive 12-week journey designed to sculpt your physique through targeted training. Committing just four days a week, you'll engage in a balanced mix of pull and leg workouts, utilizing a full gym setup to maximize your gains. Each session is strategically crafted to challenge your muscles with a variety of exercises, including pull-ups, squats, and curls, ensuring you build power and endurance. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Upper Back
12.4%
Biceps
12.4%
Front Delts
10.1%
Middle Delts
9.2%
Lats
8.2%
Chest
8.2%
Quadriceps
6.1%
Hamstrings
4.6%
Rear Delts
3.2%
Glutes
2.4%
Forearms
2.3%
Calves
2.3%
Adductors
0.9%
Abs
0.5%
Abductors
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Single Arm Pushdown
3
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Hammer Curl
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Leg Press (45 Degrees)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
8 reps
-
4
Skull Crusher
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
12 Reps
-
7
Chest Supported Row (Machine)
3 Sets
10 Reps
-
8
Rear Delt Row
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Leg Press (45 Degrees)
2 Sets
6 Reps
-
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
2
Hammer Curl
3 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
4
Skull Crusher
3 Sets
10 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
3
Chest Press (Machine)
3 Sets
8 Reps
-
4
Pec Deck (Machine)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Single Arm Pushdown
3 Sets
12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-