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Jessica bickling 12 weeks

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5 athletes joined

Program Description

Hourglass 2.0

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 11:49
  • Last Edited
    Dec 24, 2024 08:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
3 Sets
10 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Leg Press
2 Sets
10 Reps
-
5
Hip Adductor (Machine)
2 Sets
10 Reps
-
6
Leg Extension
3 Sets
10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
2 Sets
8 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
RDLs
2 Sets
10 Reps
-
4
Single Leg Press
2 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Glute Kickback
2 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
2 Sets
10 Reps
-
Day 5
1
Hip Thrust (Barbell)
2 Sets
8 Reps
-
2
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
-
3
Hyperextension
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-