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REVALONGE

by Radoslav Mechev

Program Description

HYPERTROPHY

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 03:36
  • Last Edited
    Jun 01, 2025 05:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
SINGLE ARM SEATED ROW
3
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Calf Raise (Machine)
2
10-15 reps
RPE 10
5
Abs Crunch (Machine)
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
SINGLE ARM SEATED ROW
3 Sets
10-15 Reps
@10
4
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@9
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
4
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@9
@9
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@9
@9
2
Lying Leg Curl
2 Sets
8-12 Reps
@10
3
Hammer Curl (Cable)
3 Sets
10-15 Reps
@10
4
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10