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8-Week UL/PPL

by Lliam H.
4.0
(1 rating)

Program Description

*5-day/week LULPP (Lower/Upper/LPP) Split* that is meant to be repeated. Compound Lift focused program with slightly mixed days to keep total weekly sets higher for accessories and help build a more aesthetic look. Utilizes Double-Progression Model for some accessories, Top sets with backdown sets, and straight sets. Utilizes RPE.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2025 02:33
  • Last Edited
    Jul 01, 2025 02:47

Summary

Transform your physique with the 8-Week UL/PPL program, designed for those ready to commit to a rigorous 5-day training schedule. This comprehensive plan combines upper/lower splits with a push/pull focus, ensuring balanced muscle development and strength gains. Each week, you'll tackle a variety of compound and isolation exercises, utilizing barbell, dumbbell, and cable movements to maximize your results. With a structured approach to progression, you'll push your limits and achieve the gains you've been striving for. Get ready to elevate your training and redefine your fitness journey!
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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
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10-14 reps
-
4
Leg Curl
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
2 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
2
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
7-10 reps
RPE 7-8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
7-10 reps
RPE 7-8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-9 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
4B
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
7-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-14 Reps
-
5
Leg Curl
3 Sets
10-14 Reps
@10
Day 2
1
Seated Row (Cable)
4 Sets
7-10 Reps
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@8
@7
3
Lat Pulldown
4 Sets
7-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@8
5A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
7-9 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7
3
Lat Pulldown
3 Sets
7-10 Reps
@7-8
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
5A
Leg Extension
3 Sets
8-12 Reps
@9
5B
Leg Curl
3 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
4B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
5
Pec Deck (Machine)
2 Sets
8-12 Reps
@9
Day 5
1
Barbell Row
3 Sets
6 Reps
@8
2
Lat Pulldown
1 Set
3 Sets
5-7 Reps
7-10 Reps
@8
@8
3
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@8
4A
Standing Pullover (Cable)
2 Sets
10-14 Reps
@10
4B
Shrug (Dumbbell)
2 Sets
10-14 Reps
@10
5A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
5B
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9