Program Description
Based on Bigger Leaner Stronger book If you do cardio, do it afterward. The reps should be 4-6 only, if you can do more than 6, increase the weight, if less than 4 decrease the weights.
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedApr 22, 2024 11:27
- Last EditedSep 05, 2024 12:20
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
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Bench Press (Dumbbell)
3
5 reps
3
Incline Bench Press (Dumbbell)
3
5 reps
4
Dip (Assisted)
3
5 reps
5
Cable Crunch
3
11 reps
6
Leg Raise (Captain's Chair)
3
30 reps
7
Air Cycling
3
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Romanian Deadlift (Barbell)
3
5 reps
3
Dumbbell Row
3
5 reps
4
Lat Pulldown (Close Grip)
3
5 reps
5
Seated Calf Raise
6
11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Military Press (Barbell)
3
5 reps
3
Lateral Raise (Cable)
3
5 reps
4
Rear Delt Fly (Dumbbell)
3
5 reps
5
Shrug (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Squat (Barbell)
3
5 reps
3
Leg Press (45 Degrees)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
2
Alternating Dumbbell Curl
3
5 reps
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
4
Tricep Rope Push Down (Cable)
3
5 reps
5
Bicep Curl (Barbell)
3
5 reps
6
Seated Triceps Press
3
5 reps
7
Cable Crunch
3
5 reps
8
Leg Raise (Captain's Chair)
3
30 reps
9
Air Cycling
3
30 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Bench Press (Dumbbell)3 Sets
5 Reps
3
Incline Bench Press (Dumbbell)3 Sets
5 Reps
4
Dip (Assisted)3 Sets
5 Reps
5
Cable Crunch3 Sets
11 Reps
6
Leg Raise (Captain's Chair)3 Sets
30 Reps
7
Air Cycling3 Sets
30 Reps
Day 2
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Romanian Deadlift (Barbell)3 Sets
5 Reps
3
Dumbbell Row3 Sets
5 Reps
4
Lat Pulldown (Close Grip)3 Sets
5 Reps
5
Seated Calf Raise6 Sets
11 Reps
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Military Press (Barbell)3 Sets
5 Reps
3
Lateral Raise (Cable)3 Sets
5 Reps
4
Rear Delt Fly (Dumbbell)3 Sets
5 Reps
5
Shrug (Barbell)3 Sets
5 Reps
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Squat (Barbell)3 Sets
5 Reps
3
Leg Press (45 Degrees)3 Sets
5 Reps
4
Romanian Deadlift (Barbell)3 Sets
5 Reps
Day 5
1
Alternating Dumbbell Curl1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
2
Alternating Dumbbell Curl3 Sets
5 Reps
3
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
4
Tricep Rope Push Down (Cable)3 Sets
5 Reps
5
Bicep Curl (Barbell)3 Sets
5 Reps
6
Seated Triceps Press3 Sets
5 Reps
7
Cable Crunch3 Sets
5 Reps
8
Leg Raise (Captain's Chair)3 Sets
30 Reps
9
Air Cycling3 Sets
30 Reps