Program Description
a powerful powerbuilding plan after which you will observe incredible gains and strength. Polish powerbuilding plan written for 8 weeks with deload, the peaking phase finished with repair. After 16 weeks we can repeat the plan, and if you want you can modify the exercises or series. In the main lifts such as bench press, military press, deadlift, front squat, squat we add from 2.5 kg to 5 kg in each training, in pull-ups we add weight in each series so that it comes out at least 5 series
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout130 minutes
- CreatedNov 26, 2024 04:34
- Last EditedDec 29, 2025 05:16
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Quadriceps
11.6%
Hamstrings
11.1%
Upper Back
10.6%
Triceps
8%
Chest
7.7%
Front Delts
6.8%
Biceps
5.5%
Lats
5.1%
Abs
5%
Rear Delts
4.1%
Lower Back
3.1%
Middle Delts
2.8%
Adductors
2.5%
Forearms
2.3%
Stretching
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
60%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
60%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
60%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
60%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Glute Bridge (Barbell)
5
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3
Ab Wheel
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
55%
2A
Glute Bridge (Barbell)
2
10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Ab Wheel
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82.5%
2A
Glute Bridge (Barbell)
2
8 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 7
3
Ab Wheel
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87.5%
2A
Glute Bridge (Barbell)
2
6 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
3
Ab Wheel
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
92.5%
2A
Glute Bridge (Barbell)
2
5 reps
RPE 7
2B
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
3
Ab Wheel
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
20%
40%
60%
70%
80%
87.5%
92.5%
95%
100%
2
Ab Wheel
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
60%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
60%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
60%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
60%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
JM Press
4
8 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
3
Face Pull
5
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
55%
2A
JM Press
2
8 reps
-
2B
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Face Pull
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82.5%
2A
JM Press
2
6 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
2
6 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
87.5%
2A
JM Press
2
6 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
2
6 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
92.5%
2A
JM Press
2
5 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
2
5 reps
RPE 7
3
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
20%
40%
60%
70%
80%
87.5%
92.5%
95%
100%
2
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Glute-Ham Raise
5
5 reps
-
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Deadlift (Barbell)
3
4 reps
60%
3
Glute-Ham Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
85%
3
Glute-Ham Raise
3
6 reps
RPE 7.5
4
Farmer's Walk (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 7.5
2
Deadlift (Barbell)
3
2 reps
87.5%
3
Glute-Ham Raise
2
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3 reps
RPE 7.5
2
Deadlift (Barbell)
3
1 reps
90%
3
Glute-Ham Raise
2
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
30%
50%
65%
75%
85%
90%
95%
100%
2
Glute-Ham Raise
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Dead Bug
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
8
8 reps
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
8
8 reps
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
8
8 reps
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
8
8 reps
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
6
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
6
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
6
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
6
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4B
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
55%
2
Military Press (Barbell)
3
5 reps
55%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
4B
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
80%
2
Military Press (Barbell)
5
3 reps
82.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4A
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
4B
Powell Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
82.5%
2
Military Press (Barbell)
4
2 reps
87.5%
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 7
4A
Hammer Curl (Dumbbell)
2
8 reps
RPE 7
4B
Powell Raise
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
80%
2
Military Press (Barbell)
3
1 reps
90%
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 7
4A
Hammer Curl (Dumbbell)
2
6 reps
RPE 7
4B
Powell Raise
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
20%
40%
60%
70%
80%
87.5%
92.5%
95%
100%
2
Powell Raise
2
10 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)8 Sets
8 Reps
60%
2A
Glute Bridge (Barbell)5 Sets
12 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)5 Sets
8 Reps
@8
3
Ab Wheel5 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)8 Sets
8 Reps
60%
2A
JM Press4 Sets
8 Reps
@7
2B
Chest Supported Row (Dumbbell)4 Sets
8 Reps
@8
3
Face Pull5 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)4 Sets
8 Reps
@8
Day 3
1
Pull-Up (Weighted)5 Sets
AMRAP
-
2
Deadlift (Barbell)5 Sets
5 Reps
75%
3
Glute-Ham Raise5 Sets
5 Reps
-
4
Farmer's Walk (Weighted)3 Sets
15 Reps
@8
Day 4
1
Front Squat (Barbell)4 Sets
6 Reps
72%
2
Military Press (Barbell)8 Sets
8 Reps
60%
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
4A
Incline Curl (Dumbbell)4 Sets
10 Reps
@8
4B
Powell Raise4 Sets
10 Reps
@8