Program Description
**3 Day Ronnie Copy** is an 18-week program designed to build strength and muscle through a structured, three-day-per-week routine. Each session focuses on compound movements, including deadlifts, squats, and bench presses, complemented by targeted accessory work for arms and shoulders. With a total of 54 training days, this program emphasizes progressive overload to help you maximize your gains. Get ready to push your limits and transform your physique with a blend of heavy lifting and effective isolation exercises!
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 08:54
- Last EditedJul 23, 2025 09:55
Summary
Get ready to transform your physique with the 3 Day Ronnie Copy program, an 18-week journey designed for serious lifters. This program focuses on three intense training days each week, emphasizing compound movements like deadlifts, bench presses, and rows to build strength and muscle mass. With a mix of barbell, dumbbell, and machine exercises, you'll engage multiple muscle groups, ensuring a balanced and effective workout. Perfect for those with a garage gym setup, this program will push your limits and help you achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Barbell Row
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
2
-
6
Bicep Curl (Barbell)
1
-
7
Preacher Curl (Dumbbell)
1
-
8
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Incline Bench Press (Barbell)
1
-
4
Chest Fly (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Shrug (Barbell)
1
-
8
Bench Press (Close Grip)
1
-
9
Tricep Extension (Cable)
1
-
10
Tricep Rope Push Down (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Standing Calf Raise
1
-
3
Walking Lunge
1
-
4
Leg Extension
1
-
5
Single Leg Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)1 Set
-
2
Barbell Row1 Set
-
3
Single Arm Row (Dumbbell)1 Set
-
4
Lat Pulldown1 Set
-
5
Seated Row (Cable)2 Sets
-
6
Bicep Curl (Barbell)1 Set
-
7
Preacher Curl (Dumbbell)1 Set
-
8
Incline Curl (Dumbbell)1 Set
-
Day 2
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Incline Bench Press (Barbell)1 Set
-
4
Chest Fly (Dumbbell)1 Set
-
5
Seated Shoulder Press (Dumbbell)1 Set
-
6
Lateral Raise (Dumbbell)1 Set
-
7
Shrug (Barbell)1 Set
-
8
Bench Press (Close Grip)1 Set
-
9
Tricep Extension (Cable)1 Set
-
10
Tricep Rope Push Down (Cable)1 Set
-
Day 3
1
Squat (Barbell)1 Set
-
2
Standing Calf Raise1 Set
-
3
Walking Lunge1 Set
-
4
Leg Extension1 Set
-
5
Single Leg Calf Raise1 Set
-