Program Description
Burn fat and build muscle.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMay 15, 2024 12:34
- Last EditedSep 07, 2024 09:20
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
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)4 Sets
12 Reps
@8
4
Lat Pulldown4 Sets
12 Reps
@8
5
Skull Crusher4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
@8
Day 2
1
Goblet Squat4 Sets
12 Reps
@8
2
Leg Curl4 Sets
15 Reps
@7.5
3
Leg Extension4 Sets
15 Reps
@7.5
4
Seated Calf Raise4 Sets
20 Reps
@7.5
5
Plank4 Sets
1 mins
@10
6
Side Crunch (Cable)4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)4 Sets
12 Reps
@8
Day 4
1
Leg Press4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift4 Sets
10 Reps
@8
3
Lunge (Dumbbell)4 Sets
10 Reps
@7
4
Seated Calf Raise4 Sets
20 Reps
@8
5
Cable Crunch4 Sets
20 Reps
@8
6
Russian Twist4 Sets
20 Reps
@8