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Ryan Does Lift

by Ryan L.
1 athletes joined

Program Description

Build muscle with lowest volume possible

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2024 11:53
  • Last Edited
    Jun 18, 2025 11:11

Summary

**Ryan Does Lift** is an 8-week program designed for dedicated lifters looking to maximize their strength and muscle gains. With six training days each week, you'll tackle a variety of exercises targeting all major muscle groups, including back, chest, arms, and legs. Expect a balanced mix of compound movements and isolation exercises, ensuring comprehensive development and improved performance. Get ready to push your limits and transform your physique with targeted workouts that deliver results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 10
2
T-Bar Row
2
8 reps
-
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Bicep Curl (Barbell)
2
12 reps
RPE 10
5
Hammer Curl
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
6
Reverse Nordic Curl
2
8 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 9
2
Pec Deck (Machine)
2
15 reps
RPE 10
3
Dip (Bodyweight)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
12 reps
RPE 10
6
Jump Squat
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 10
2
T-Bar Row
2
10 reps
RPE 9
3
Stiff Leg Deadlift
2
10 reps
RPE 9
4
Hammer Curl (Cable)
2
12 reps
RPE 10
5
Meadows Curl
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
15 reps
RPE 10
2
Pec Deck (Machine)
2
20 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Single Arm Pushdown
2
12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
15 reps
RPE 9
6
Reverse Nordic Curl
2
9 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@10
2
T-Bar Row
2 Sets
8 Reps
-
3
Stiff Leg Deadlift
2 Sets
10 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
5
Hammer Curl
2 Sets
10 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
2
Pec Deck (Machine)
2 Sets
20 Reps
@10
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
6
Reverse Nordic Curl
2 Sets
8 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
2
T-Bar Row
2 Sets
10 Reps
@9
3
Stiff Leg Deadlift
2 Sets
10 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@9
2
Pec Deck (Machine)
2 Sets
15 Reps
@10
3
Dip (Bodyweight)
2 Sets
8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
12 Reps
@10
6
Jump Squat
2 Sets
20 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
10 Reps
@10
2
T-Bar Row
2 Sets
10 Reps
@9
3
Stiff Leg Deadlift
2 Sets
10 Reps
@9
4
Hammer Curl (Cable)
2 Sets
12 Reps
@10
5
Meadows Curl
2 Sets
10 Reps
@10
Day 6
1
Ring Push Up
2 Sets
15 Reps
@10
2
Pec Deck (Machine)
2 Sets
20 Reps
@10
3
Lateral Raise (Cable)
2 Sets
12 Reps
@10
4
Single Arm Pushdown
2 Sets
12 Reps
@10
5
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@9
6
Reverse Nordic Curl
2 Sets
9 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10