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BoostcampPNG

8-Week Muscle Definition & Toning Program

by Giannis F.

Program Description

Duration: 8 weeks Frequency: 3–4 workouts/week Session length: 55–70 minutes Split: Upper / Lower / Conditioning+Core / Optional Upper Pump Cardio: 2× per week (heart health + fat utilization) Core: Included every workout Progression style: Load maintenance + density (more work in same time)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 23, 2025 02:41
  • Last Edited
    Dec 23, 2025 03:35
Muscle Engagement
Front
Back
MuscleSet
Abs
21.3%
Glutes
9%
Front Delts
8.1%
Hamstrings
8.1%
Triceps
7.3%
Quadriceps
7.3%
Upper Back
6.5%
Chest
5.6%
Lats
5.6%
Biceps
4.5%
Forearms
2.8%
Middle Delts
2.5%
Rear Delts
2.5%
Stretching
2.2%
Lower Back
1.7%
Calves
1.7%
Adductors
1.1%
Abductors
0.8%
Cardio
0.6%
Other
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 7-8
3
Landmine Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5-8.5
6
Hanging Knee Raise
3
12-15 reps
-
7
Pallof Press
3
12 reps
-
8
Cardio (Zone 2)
1
20-30 mins
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 8-9
2A
Dead Bug
4
10 reps
-
2B
Wood Chop
4
12 reps
-
2C
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
2D
Suitcase Carry
4
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-7.5
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
6
Ab Wheel
3
8-12 reps
-
7
Side Plank
3
0.5-0.66 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
2
Seated Row (Cable)
3
12 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
15 reps
RPE 7-8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 7.5-8.5
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7.5-8.5
5A
Seated Front Raise
3
15 reps
RPE 7.5-8.5
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5-8.5
6
Abs Crunch (Weighted)
3
12 reps
-
7
Plank
2
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
@7-8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
@7-8
3
Landmine Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
6
Hanging Knee Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Cardio (Zone 2)
1 Set
20-30 mins
@5-6
Day 2
1
Run
1 Set
20-25 mins
@8-9
2A
Dead Bug
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2B
Wood Chop
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2C
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2D
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
0.5-0.66 mins
0.5-0.66 mins
0.5-0.66 mins
0.5-0.66 mins
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
@7-8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-7.5
@7-7.5
@7-7.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-7.5
@7-7.5
@7-7.5
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-7.5
@7-7.5
@7-7.5
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8-9
@8-9
@8-9
6
Ab Wheel
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Side Plank
1 Set
1 Set
1 Set
0.5-0.66 mins
0.5-0.66 mins
0.5-0.66 mins
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7-8
@7-8
@7-8
4A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
5A
Seated Front Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5-8.5
@7.5-8.5
@7.5-8.5
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Plank
1 Set
1 Set
1 mins
1 mins
-
-