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BoostcampPNG

ADHD 45 Min Full Body

by AM Braun
1 athletes joined

Program Description

As a busy professional I found that I could get in an out of the gym if I stuck to no more than five exercises. So my goal was to design something that allowed for a 45 minute lift and a little over an hour from door to door.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 02, 2026 05:19
  • Last Edited
    Jan 02, 2026 06:55
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
11.4%
Quadriceps
10.8%
Triceps
8.8%
Front Delts
8.8%
Abs
8.8%
Upper Back
8.8%
Lats
6.7%
Biceps
5.4%
Chest
4.7%
Middle Delts
4%
Lower Back
2.4%
Adductors
2.4%
Rear Delts
2%
Calves
2%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Kettlebell Swing
3
15-20 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
@7
2
Kettlebell Swing
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8