Program Description
Strenght/hypertrophic
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Bodyweight Fitness, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 17, 2025 03:14
- Last EditedSep 27, 2025 03:08
Summary
Unleash your inner strength with the DEFENDER program, a comprehensive 10-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a mix of supersets and dynamic progressions targeting all major muscle groups, including shoulders, back, and legs. Each session is structured to maximize intensity and promote muscle growth, featuring exercises like the Overhead Press and Stiff Leg Deadlift. With a focus on both strength and endurance, this program will elevate your fitness game and build a resilient physique. Get ready to defend your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.4%
Chest
12.1%
Front Delts
10%
Upper Back
9.5%
Biceps
9.4%
Middle Delts
6.7%
Lats
6%
Glutes
4.9%
Hamstrings
4.5%
Quadriceps
4%
Abs
3.3%
Rear Delts
3.3%
Forearms
2.3%
Cardio
2.2%
Lower Back
1.3%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
60%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
63%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
66%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
70%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
73%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
76%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
80%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
83%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
85%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
87%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
60%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
63%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
66%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
70%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
73%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
76%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
80%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
83%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
85%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
87%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1A
Overhead Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Chest Supported Barbell Row1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
Stiff Leg Deadlift1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Chest Fly (Cable)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
French Press1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 2
1
Rucking1 Set
-60 mins
-
2
Punching Bag1 Set
-60 mins
-
Day 3
1A
Bench Press (Close Grip)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
High Bar Squat (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3A
Seated Hammer Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 4
1
Rucking1 Set
-60 mins
-
2
Punching Bag1 Set
-60 mins
-
Day 5
1A
Dip (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
1B
Seated Wide-Grip Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2A
Zercher Squat (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
3B
Skull Crusher (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
4A
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
4B
Face Pull1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10