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BoostcampPNG

Full Body 3x a week Lanca style

by Fynn L.

Program Description

Programm for those who know their was around free weights and are short one time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 06, 2024 11:31
  • Last Edited
    Nov 06, 2024 04:47
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
RPE 7
2
Deadlift (Barbell)
5
6 reps
RPE 7
3
Chin-Up (Weighted)
5
5 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Pullover (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Chin-Up (Weighted)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Deadlift (Barbell)
3
12 reps
RPE 7
3
Chin-Up (Weighted)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Chin-Up (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Pull-Up (Bodyweight)
3
3 reps
-
3
Bench Press (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Wide Grip Pull-Up
5
5 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
6 reps
-
2
Squat (Barbell)
5
6 reps
-
3
Wide Grip Pull-Up
5
6 reps
-
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
2 reps
12 reps
-
-
2
Squat (Barbell)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
2 reps
12 reps
-
-
2
Squat (Barbell)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Rear Delt Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Lat Pulldown (Close Grip)
5
5 reps
-
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Walking Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
-
3
Chin-Up (Bodyweight)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
5 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Chin-Up (Weighted)
5
6 reps
-
4
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Face Pull
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Squat (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Squat (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Single Arm Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bent Over Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bent Over Row (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
3 reps
-
3
Walking Lunge (Dumbbell)
3
3 reps
-
Week 1
1 / 13 Weeks
Day 2
1
Seated Military Press (Barbell)
5 Sets
5 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Wide Grip Pull-Up
5 Sets
5 Reps
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
3
Chin-Up (Weighted)
5 Sets
5 Reps
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
@7
2
Deadlift (Barbell)
5 Sets
5 Reps
@7
3
Chin-Up (Weighted)
5 Sets
5 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@10
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@10
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-