logo
BoostcampPNG

Dominance

by Beayden F.

Program Description

Get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2025 02:49
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unleash your potential with the 9-week Dominance program, designed for serious lifters looking to build strength and muscle. Comprising four focused workouts each week, you'll target major muscle groups through a mix of compound and isolation exercises, including barbell bench presses, squats, and cable rows. This program emphasizes progressive overload, ensuring you push your limits and achieve tangible results. Get ready to dominate your fitness journey and transform your physique in just over two months!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
7
Arnold Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Cable)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 10
4
Seated Overhead Press (Barbell)
3
2
12 reps
12 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Arnold Press
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
2
12 reps
RPE 9
3
Lying Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
2
12 reps
RPE 9
3
Lying Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
4
Stiff Leg Deadlift
2
12 reps
-
5
Tricep Pushdown (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hammer Curl
1
12 reps
RPE 7
3
Barbell Row
1
-
4
Lat Pulldown
2
1
12 reps
10 reps
-
-
5
Preacher Curl Plate Loaded
2
1
12 reps
10 reps
RPE 8
RPE 9.5
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
3
12 reps
RPE 10
4
Preacher Curl Plate Loaded
2
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Cable Low Row
2
12 reps
RPE 10
4
Preacher Curl Plate Loaded
3
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
2
-
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
1
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
2
-
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Barbell)
3
1
12 reps
10 reps
-
-
4
Preacher car plate, loaded machine
1
-
5
Tricep Extension (Cable)
3
1
12 reps
10 reps
RPE 8
RPE 9
6
Skull Crusher (Dumbbell)
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9
2
Chest Fly (Cable)
2 Sets
12 Reps
@9
3
Seated Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
Upright Row (Cable)
2 Sets
12 Reps
@8
6
Arnold Press
2 Sets
12 Reps
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
2
Leg Extension
2 Sets
12 Reps
@9
3
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
2 Sets
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@8
@9
3
Cable Low Row
2 Sets
12 Reps
@10
4
Preacher Curl Plate Loaded
1 Set
1 Set
12 Reps
10 Reps
@8
@9.5
5
Bicep Curl (Cable)
2 Sets
12 Reps
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
Day 4
1
Arnold Press
1 Set
1 Set
12 Reps
10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Preacher car plate, loaded machine
1 Set
-
5
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
6
Skull Crusher (Dumbbell)
1 Set
12 Reps
-