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Gustard

by Gus R.

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 21, 2025 07:42
  • Last Edited
    Jun 30, 2025 04:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Dip (Weighted)
3
8-12 reps
-
2B
Pull-Up (Weighted)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Seated Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bench Press (Barbell)
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Seated Hammer Curl
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
2A
Back Extension
3
8-12 reps
-
2B
Reverse Pec Deck
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Single Leg Hamstring curl
3
8-12 reps
-
3C
Decline Sit Up (Weighted)
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 2
1A
Squat (Barbell)
3 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2B
Reverse Pec Deck
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Single Leg Hamstring curl
3 Sets
8-12 Reps
-
3C
Ab Wheel
3 Sets
8-12 Reps
-
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Lat Pulldown
3 Sets
8-12 Reps
-
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2B
Seated Row (Cable)
3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3B
Seated Hammer Curl
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 4
1A
Heel Elevated Squat
3 Sets
8-12 Reps
-
1B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2A
Back Extension
3 Sets
8-12 Reps
-
2B
Reverse Pec Deck
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Single Leg Hamstring curl
3 Sets
8-12 Reps
-
3C
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
T-Bar Row
3 Sets
8-12 Reps
-
2A
Dip (Weighted)
3 Sets
8-12 Reps
-
2B
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4B
Seated Hammer Curl
2 Sets
8-12 Reps
-