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Rayman’s PPL x Arnold

by Raymond W.
1 athletes joined

Program Description

Build muscle.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 06:53
  • Last Edited
    Jun 18, 2025 07:54

Summary

Unlock your potential with Rayman’s PPL x Arnold, a comprehensive 7-week program designed to sculpt your physique through a powerful Push-Pull-Legs split. Train every day of the week with a mix of barbell, dumbbell, and machine exercises that target all major muscle groups, ensuring balanced development and strength gains. Experience the intensity of classic movements like the Squat and Bench Press, while also incorporating essential accessory work. Get ready to elevate your training and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5
Chest Fly (Machine)
3
1
8 reps
-
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Week 1
1 / 7 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
8-12 Reps
-
Day 7
1
Eat
3 Sets
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
8
Dip (Bodyweight)
2 Sets
AMRAP
-
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
T-Bar Row
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-