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5 Day Upper/Lower for Busy People pt 2

by Ron
1 athletes joined

Program Description

Solid 5-day workout program for busy people who have an hour or less time to hit the gym per day. Nothing crazy, and anybody from any skill level can do these moves.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 09:54
  • Last Edited
    Mar 02, 2026 10:36
Muscle Engagement
Front
Back
MuscleSet
Front Delts
19%
Triceps
18.3%
Chest
10.3%
Biceps
9.4%
Middle Delts
9.4%
Upper Back
8.1%
Quadriceps
5.4%
Lats
4%
Hamstrings
4%
Forearms
3.4%
Rear Delts
3.4%
Glutes
2.7%
Abs
1.3%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl Incline Bench
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Narrow Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Front Raise
3
12-15 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly Cable Low-To-High
3
12-15 reps
-
4
Bicep Curl (Cable)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Diamond Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15-20 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Dip (Bodyweight)
3
AMRAP
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bicep Curl Incline Bench
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Face Away Cable Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Push Up
1 Set
AMRAP
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Narrow Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Seated Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Upright Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly Cable Low-To-High
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Diamond Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Kettlebell Swing
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-