logo
BoostcampPNG

4 day full body

by Harlan Bair
1 athletes joined

Program Description

Lose fat, build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 30, 2025 05:13
  • Last Edited
    Jan 30, 2025 05:52
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
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
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
5 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
2
2
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
1
10 reps
2 reps
-
-
3
Hammer Curl
4
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lat Pulldown
5
5 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Arnold Press
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
7
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Box Jump
4
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
High Pull
3
10 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3A
Skull Crusher (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5A
Band Pull Apart
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Lateral Banded Walk
1
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@7
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
-
-
3
Hammer Curl
4 Sets
8 Reps
-
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Lat Pulldown
2 Sets
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Leg Extension
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Box Jump
4 Sets
8 Reps
-
4
Step-Up (Weighted)
2 Sets
10 Reps
-
5
High Pull
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5A
Band Pull Apart
3 Sets
10 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Lateral Banded Walk
1 Set
-