Program Description
8 weeks of base building followed by 8 weeks of peaking geared towards my home gym with a rack, barbell, and dumbells only. Inspired by Bullmastiff First 8 weeks is made up of 4 2-week cycles: Each day has a a primary lift which ends with an AMRAP set. Use autoregulation to set the weight for the second week of each cycle. Each pound above the rep target = add 1% of your 1RM to the weight. Reset after each 2 week cycle. Last 8 weeks is made up of 2 3-week cycles followed by a deload week and then testing/competition.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedDec 23, 2024 02:48
- Last EditedDec 23, 2024 04:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Squat (Barbell)
1
8+ reps
50%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Bent Over Row (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Squat (Barbell)
1
8+ reps
50%
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Bent Over Row (Barbell)
3
12-15 reps
-
5
Hip Thrust (Barbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
6+ reps
65%
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Hip Thrust (Barbell)
4
8-10 reps
-
6
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Bent Over Row (Barbell)
5
8-10 reps
-
5
Hip Thrust (Barbell)
5
8-10 reps
-
6
Plank
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
4+ reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
4
Bent Over Row (Barbell)
5
5-8 reps
-
5
Hip Thrust (Barbell)
5
5-8 reps
-
6
Plank
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
4+ reps
75%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
4
Bent Over Row (Barbell)
6
5-8 reps
-
5
Hip Thrust (Barbell)
6
5-8 reps
-
6
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
3+ reps
80%
3
Pin Squat
4
6 reps
RPE 6
4
Deadlift (Paused)
4
6 reps
RPE 6
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
3+ reps
80%
3
Pin Squat
3
6 reps
RPE 7
4
Deadlift (Paused)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
80%
2
Pin Squat
2
6 reps
RPE 8
3
Deadlift (Paused)
2
6 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
1+ reps
90%
3
Pin Squat
4
4 reps
RPE 6
4
Deadlift (Paused)
4
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Squat (Barbell)
1
1+ reps
90%
3
Pin Squat
3
4 reps
RPE 7
4
Deadlift (Paused)
3
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
90%
2
Pin Squat
2
4 reps
RPE 8
3
Deadlift (Paused)
2
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 5
2
Bench Press (Barbell)
3
3 reps
RPE 5
3
Deadlift (Barbell)
3
3 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Bench Press (Barbell)
1
8+ reps
50%
3
Bench Press (Close Grip)
2
12-15 reps
-
4
Arnold Press
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Bench Press (Barbell)
1
8+ reps
50%
3
Bench Press (Close Grip)
3
12-15 reps
-
4
Arnold Press
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6+ reps
65%
3
Bench Press (Close Grip)
3
10-12 reps
-
4
Arnold Press
3
10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6+ reps
65%
3
Bench Press (Close Grip)
4
10-12 reps
-
4
Arnold Press
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Close Grip)
4
8-10 reps
-
4
Arnold Press
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Close Grip)
5
8-10 reps
-
4
Arnold Press
4
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
4+ reps
75%
3
Bench Press (Close Grip)
5
5-8 reps
-
4
Arnold Press
3
6 reps
RPE 6
5
Bicep Curl (Dumbbell)
5
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
4+ reps
75%
3
Bench Press (Close Grip)
6
5-8 reps
-
4
Arnold Press
4
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
6
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
3+ reps
80%
3
Spoto Press
4
6 reps
RPE 6
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
3+ reps
80%
3
Spoto Press
3
6 reps
RPE 7
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3+ reps
80%
2
Spoto Press
2
6 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Plate Raise
4
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
1
1+ reps
90%
3
Spoto Press
4
4 reps
RPE 6
4
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
1
1+ reps
90%
3
Spoto Press
3
4 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
90%
2
Spoto Press
2
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Deadlift (Barbell)
1
8+ reps
50%
3
Squat (Paused)
3
12 reps
RPE 6
4
Lunge (Barbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
2
12-15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Deadlift (Barbell)
1
8+ reps
50%
3
Squat (Paused)
4
12 reps
RPE 7
4
Lunge (Barbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
3
12-15 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Squat (Paused)
3
10 reps
RPE 6
4
Lunge (Barbell)
3
10-12 reps
-
5
Pull-Up (Bodyweight)
3
10-12 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
6+ reps
65%
3
Squat (Paused)
4
10 reps
RPE 7
4
Lunge (Barbell)
4
10-12 reps
-
5
Pull-Up (Bodyweight)
4
10-12 reps
-
6
Hanging Leg Raise
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Paused)
3
8 reps
RPE 6
4
Lunge (Barbell)
4
8-10 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
6
Hanging Leg Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Squat (Paused)
4
8 reps
RPE 7
4
Lunge (Barbell)
5
8-10 reps
-
5
Pull-Up (Bodyweight)
5
8-10 reps
-
6
Hanging Leg Raise
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
4+ reps
75%
3
Squat (Paused)
3
6 reps
RPE 6
4
Lunge (Barbell)
5
5-8 reps
-
5
Pull-Up (Bodyweight)
5
5-8 reps
-
6
Hanging Leg Raise
5
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
4+ reps
75%
3
Squat (Paused)
4
6 reps
RPE 7
4
Lunge (Barbell)
6
5-8 reps
-
5
Pull-Up (Bodyweight)
6
5-8 reps
-
6
Hanging Leg Raise
6
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
1
3+ reps
80%
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
4
Box Squat (Barbell)
4
6 reps
RPE 6
5
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
3+ reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Box Squat (Barbell)
3
6 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3+ reps
80%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Box Squat (Barbell)
2
6 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Deadlift (Barbell)
1
1+ reps
90%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 6
4
Box Squat (Barbell)
4
4 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Deadlift (Barbell)
1
1+ reps
90%
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
4
Box Squat (Barbell)
3
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
90%
2
Romanian Deadlift (Barbell)
2
4 reps
RPE 8
3
Box Squat (Barbell)
2
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
50%
2
Seated Overhead Press (Barbell)
1
8+ reps
50%
3
Spoto Press
3
12 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
50%
2
Seated Overhead Press (Barbell)
1
8+ reps
50%
3
Spoto Press
4
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
6+ reps
65%
3
Spoto Press
3
10 reps
RPE 6
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
65%
2
Seated Overhead Press (Barbell)
1
6+ reps
65%
3
Spoto Press
4
10 reps
RPE 7
4
Chest Fly (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
5+ reps
70%
3
Spoto Press
3
8 reps
RPE 6
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Skull Crusher (Dumbbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Seated Overhead Press (Barbell)
1
5+ reps
70%
3
Spoto Press
4
8 reps
RPE 7
4
Chest Fly (Dumbbell)
5
8-10 reps
-
5
Skull Crusher (Dumbbell)
5
8-10 reps
-
6
Bicep Curl (Dumbbell)
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
4+ reps
75%
3
Spoto Press
3
6 reps
RPE 6
4
Chest Fly (Dumbbell)
5
5-8 reps
-
5
Skull Crusher (Dumbbell)
5
5-8 reps
-
6
Bicep Curl (Dumbbell)
5
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
75%
2
Seated Overhead Press (Barbell)
1
4+ reps
75%
3
Spoto Press
4
6 reps
RPE 7
4
Chest Fly (Dumbbell)
6
5-8 reps
-
5
Skull Crusher (Dumbbell)
6
5-8 reps
-
6
Bicep Curl (Dumbbell)
6
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
3 reps
80%
2
Seated Overhead Press (Barbell)
1
3+ reps
80%
3
Arnold Press
4
6 reps
RPE 6
4
Bench Press (Dumbbell)
4
6 reps
RPE 6
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3 reps
80%
2
Seated Overhead Press (Barbell)
1
3+ reps
80%
3
Arnold Press
3
6 reps
RPE 7
4
Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
3+ reps
80%
2
Arnold Press
2
6 reps
RPE 8
3
Bench Press (Dumbbell)
2
6 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
1 reps
90%
2
Seated Overhead Press (Barbell)
1
1+ reps
90%
3
Tempo Overhead Press
4
4 reps
RPE 6
4
Bench Press (Dumbbell)
4
4 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1 reps
90%
2
Seated Overhead Press (Barbell)
1
1+ reps
90%
3
Tempo Overhead Press
3
4 reps
RPE 7
4
Bench Press (Dumbbell)
3
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1+ reps
90%
2
Tempo Overhead Press
2
4 reps
RPE 8
3
Bench Press (Dumbbell)
2
4 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)2 Sets
8 Reps
50%
2
Squat (Barbell)1 Set
8+ Reps
50%
3
Romanian Deadlift (Barbell)3 Sets
12 Reps
@6
4
Bent Over Row (Barbell)2 Sets
12-15 Reps
-
5
Hip Thrust (Barbell)2 Sets
12-15 Reps
-
6
Plank2 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)2 Sets
8 Reps
50%
2
Bench Press (Barbell)1 Set
8+ Reps
50%
3
Bench Press (Close Grip)2 Sets
12-15 Reps
-
4
Arnold Press3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)2 Sets
8 Reps
50%
2
Deadlift (Barbell)1 Set
8+ Reps
50%
3
Squat (Paused)3 Sets
12 Reps
@6
4
Lunge (Barbell)2 Sets
12-15 Reps
-
5
Pull-Up (Bodyweight)2 Sets
12-15 Reps
-
6
Hanging Leg Raise2 Sets
12-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)2 Sets
8 Reps
50%
2
Seated Overhead Press (Barbell)1 Set
8+ Reps
50%
3
Spoto Press3 Sets
12 Reps
@6
4
Chest Fly (Dumbbell)2 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)2 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
12-15 Reps
-