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BoostcampPNG

Dad’s Strength Training

by Brice Cannon
4 athletes joined

Program Description

This moderate program is designed to build strength and get you into shape! Say goodbye to the after work blues and say hello to motivation and healthy living!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 09, 2025 01:26
  • Last Edited
    Feb 03, 2025 01:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Tricep Kickback
3
12 reps
-
8
Incline Bench Press (Dumbbell)
3
10 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Arnold Press
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
8 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Pull-Up (Bodyweight)
3
12 reps
-
8
Dip (Bodyweight)
3
12 reps
-
9
Push Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Clean Deadlift
4
8 reps
-
3
Glute Bridge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Squat (Barbell)
3
8 reps
-
7
Leg Press
3
12 reps
-
8
Standing Calf Raise
3
15 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Bent Leg Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Push Up
3
10 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Upright Row (Barbell)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
10 mins
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
7
Tricep Kickback
3 Sets
12 Reps
-
8
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
9
Push Up
4 Sets
20 Reps
-
Day 2
1
Run
1 Set
10 mins
-
2
Arnold Press
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
6
Seated Row (Cable)
3 Sets
10 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
8
Dip (Bodyweight)
3 Sets
12 Reps
-
9
Push Up
4 Sets
20 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Clean Deadlift
4 Sets
8 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Squat (Barbell)
3 Sets
8 Reps
-
7
Leg Press
3 Sets
12 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
9
Glute Kickback (Cable)
3 Sets
12 Reps
-
Day 4
1
Run
1 Set
10 mins
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Bent Leg Raise
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Push Up
3 Sets
10 Reps
-
7
Decline Crunch (Weighted)
3 Sets
15 Reps
-
8
Upright Row (Barbell)
3 Sets
8 Reps
-
9
Russian Twist (Dumbbell)
3 Sets
15 Reps
-