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BoostcampPNG

Arms

by Isaac Acte
1 athletes joined

Program Description

The purpose of this program is bc I need to get stronger

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 04:50
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unleash the power of your arms with this comprehensive 18-week program designed for serious gains. Committing just three days a week, you'll engage in a variety of targeted exercises like Farmer's Walks and Concentration Curls that will sculpt and strengthen your biceps, triceps, and forearms. Each session is crafted to challenge your limits and build muscle endurance, all from the comfort of your home. Get ready to transform your upper body and boost your confidence with every rep!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Farmer's Walk (Weighted)
1 Set
20 Reps
@7
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
3
Arm Circle
2 Sets
50 Reps
@6
Day 2
1
Sit Up
1 Set
75 Reps
@7
2
Plank
1 Set
1 mins
@6
3
Ab Wheel
1 Set
5 Reps
@6
4
Bear Crawl
1 Set
100 Reps
@6
Day 3
1
Push Up
1 Set
30 Reps
@8
2
Concentration Curl
1 Set
50 Reps
@8
3
Hammer Curl (Dumbbell)
1 Set
100 Reps
@8
4
Alternating Dumbbell Curl
1 Set
50 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
50 Reps
@8