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BoostcampPNG

Chad’s Arnie Split

by Alvin S.
1 athletes joined

Program Description

Pumping Iron

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2025 03:18
  • Last Edited
    Mar 26, 2025 03:59
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
10-12 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Dip (Assisted)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
T-Bar Row
4 Sets
8-12 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Arnold Press
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Stiff Leg Deadlift
4 Sets
10-12 Reps
-
5
Leg Curl
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-