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BoostcampPNG

Sparta 2

by None
1 athletes joined

Program Description

Ebbu's program for the next level after the first.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 29, 2024 08:02
  • Last Edited
    Oct 29, 2024 09:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
2
21s (EZ Bar)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Hammer Bar Curl
3
15 reps
5
Chest Fly (Cable)
3
15 reps
6
Bicep Curl (Cable)
3
15 reps
7
Decline Bench Press (Barbell)
3
15 reps
8
Bicep Curl (Cable)
3
15 reps
9
Incline Chest Fly (Dumbbell)
3
15 reps
10
Bicep Curl (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Clean and Press
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Lying Rear Lateral Raise
3
15 reps
5
Bent Over Row (Dumbbell)
3
15 reps
6
Arnold Press
3
15 reps
7
Lat Pulldown (Close Grip)
3
15 reps
8
Face Pull
3
15 reps
9
Deadlift (Dumbbell)
3
15 reps
10
Tricep Pushdown (Cable)
3
15 reps
11
Pull-Up (Assisted)
3
15 reps
12
Tricep Extension (Barbell)
3
15 reps
13
Hyperextension
3
15 reps
14
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
2
Goblet Squat
3
15 reps
3
Leg Press (45 Degrees)
3
15 reps
4
Squat (Smith Machine)
3
15 reps
5
Lying Leg Curl
3
15 reps
6
Leg Press (45 Degrees)
3
15 reps
7
Hack Squat
3
15 reps
8
Standing Calf Raise
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
15 Reps
2
21s (EZ Bar)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Hammer Bar Curl
3 Sets
15 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Bicep Curl (Cable)
3 Sets
15 Reps
7
Decline Bench Press (Barbell)
3 Sets
15 Reps
8
Bicep Curl (Cable)
3 Sets
15 Reps
9
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
10
Bicep Curl (Cable)
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Clean and Press
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Lying Rear Lateral Raise
3 Sets
15 Reps
5
Bent Over Row (Dumbbell)
3 Sets
15 Reps
6
Arnold Press
3 Sets
15 Reps
7
Lat Pulldown (Close Grip)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Deadlift (Dumbbell)
3 Sets
15 Reps
10
Tricep Pushdown (Cable)
3 Sets
15 Reps
11
Pull-Up (Assisted)
3 Sets
15 Reps
12
Tricep Extension (Barbell)
3 Sets
15 Reps
13
Hyperextension
3 Sets
15 Reps
14
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
15 Reps
2
Goblet Squat
3 Sets
15 Reps
3
Leg Press (45 Degrees)
3 Sets
15 Reps
4
Squat (Smith Machine)
3 Sets
15 Reps
5
Lying Leg Curl
3 Sets
15 Reps
6
Leg Press (45 Degrees)
3 Sets
15 Reps
7
Hack Squat
3 Sets
15 Reps
8
Standing Calf Raise
3 Sets
15 Reps