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BoostcampPNG

50+ Dumbbell Only 4 Day/Week

by Bhavin S.

Program Description

Get Fit. Make it habit.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 03, 2026 03:22
  • Last Edited
    Feb 03, 2026 03:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Biceps
10.7%
Abs
10.1%
Upper Back
8.9%
Quadriceps
7.1%
Glutes
7.1%
Hamstrings
7.1%
Front Delts
7.1%
Lats
7.1%
Forearms
7.1%
Chest
3.6%
Middle Delts
3.6%
Cardio
3%
Adductors
1.8%
Lower Back
1.8%
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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
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Extension (Dumbbell)
3
12 reps
RPE 8
5
Tricep Kickback
3
12 reps
RPE 8
6
W-Raise (Dumbbell)
3
15 reps
RPE 8
7
Plank
2
0.5-1 mins
-
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
7
Bird Dog
2
15 reps
RPE 8
8
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
W-Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
8
Treadmill
1 Set
20 mins
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@8
@8
@8
7
Bird Dog
1 Set
1 Set
15 Reps
15 Reps
@8
@8
8
Treadmill
1 Set
20 mins
-
Day 3
1
Cardio
1 Set
40 mins
-
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
W-Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Plank
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
8
Treadmill
1 Set
20 mins
-
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@8
@8
@8
7
Bird Dog
1 Set
1 Set
15 Reps
15 Reps
@8
@8
8
Treadmill
1 Set
20 mins
-