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Viktor's Minimalist 5x

by Viktor B.
2 athletes joined

Program Description

Calisthenics/Streetlifting + Free Weights

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2024 04:40
  • Last Edited
    Dec 14, 2024 09:47
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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 (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5A
French Press
2 Sets
8-12 Reps
-
5B
Hammer Curl
2 Sets
8-12 Reps
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4
Hanging Leg Raise
2 Sets
6-12 Reps
-
Day 3
1
Ring Push Up
3 Sets
8-12 Reps
-
2
Pike Push Up
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Narrow Push Up
1 Set
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Standing Pullover (Cable)
1 Set
10-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Pendlay Row
2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
12-15 Reps
-
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Dragon Flag
2 Sets
3-10 Reps
-