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Broken Boy's - in season

by Daniel Davis
2 athletes joined

Program Description

Build muscle Lose fat Rehab joints

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2024 07:31
  • Last Edited
    Jun 18, 2025 08:38

Summary

Unleash your potential with the "Broken Boy's - in season" program, a comprehensive 10-week training plan designed for serious lifters. With four focused sessions each week, you'll target major muscle groups through a blend of compound and isolation exercises, ensuring balanced development and strength gains. This program emphasizes progressive overload and includes detailed guidance on form and intensity, making it perfect for those looking to elevate their performance. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
5A
Pull-Up (Assisted)
3 Sets
6-12 Reps
@8
5B
Leg Raise (Captain's Chair)
3 Sets
15-30 Reps
@8
6
Stretching
1 Set
7 mins
@6
Day 3
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Stretching
1 Set
7 mins
@7
Day 1
1A
Sled Pull/Push
3 Sets
2-4 Reps
@6
1B
Tip Raises
3 Sets
15-30 Reps
@6
2A
Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
2B
Copenhagen Plank
3 Sets
8-12 Reps
@7.5
3A
ATG Split Squat
3 Sets
8-12 Reps
@8
3B
Hip Bridge March
3 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Stretching
1 Set
7 mins
@6
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
1B
Sit Up
3 Sets
15-30 Reps
@8
2A
Chest Fly (Cable)
4 Sets
8-12 Reps
@8.5
2B
Hammer Curl
4 Sets
12-15 Reps
@8.5
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
3B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Stretching
1 Set
7 mins
@6