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Classic YOKED Lifter
by Aryan Lifts
Program Description
This program focuses on looking as big as possible, while also training major muscle groups with enough intent as to compete in bodybuilding.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 31, 2024 02:59
Last Edited
May 31, 2024 10:33
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10