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Guts adaptation 2.0

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Program Description

Muscle growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 06:56
  • Last Edited
    May 26, 2025 07:25
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
3 Sets
6-10 Reps
-
2
Seated Calf Raise
3 Sets
15-20 Reps
-
3
Squat (Smith Machine)
4 Sets
10-15 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
-
5
Kroc Row
4 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
French Press
4 Sets
8-14 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)
4 Sets
8-12 Reps
-
7
High Row
3 Sets
8-12 Reps
-
Day 3
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
-
5
Standing Calf Raise
4 Sets
10-20 Reps
-
6
Belt Squat
3 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
10-15 Reps
-
8
Dumbbell Row
4 Sets
8-12 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
5
Hanging Knee Raise
4 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
4 Sets
8-12 Reps
-