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Ryan

by Ryan S.

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 02:04
  • Last Edited
    Sep 25, 2025 02:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Chest
13.1%
Triceps
11.4%
Front Delts
11.1%
Lats
7.5%
Biceps
7%
Middle Delts
6.5%
Hamstrings
5.6%
Rear Delts
4.9%
Calves
4.9%
Quadriceps
4.1%
Glutes
3.3%
Adductors
3.3%
Lower Back
1.6%
Forearms
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Week 1
1 / 14 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
T-Bar Row
3 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Back Extension
2 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Machine)
3 Sets
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Calf Raise (Machine)
3 Sets
-
3
Pendulum Squat
3 Sets
-
4
Leg Extension
2 Sets
-
Day 4
1
Chest Fly (Cable)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Hammer Curl (Dumbbell)
3 Sets
-
5
Face Pull
3 Sets
-
Day 5
1
High Row
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
4
Tricep Extension (Machine)
3 Sets
-
5
Shoulder Press (Machine)
5 Sets
-
Day 6
1
Hip Adductor (Machine)
2 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Single-Leg Leg Curl
2 Sets
-