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5 Day Arnold x Push Pull Split Program "PowerUpFitness"
by Ethan MacLean
5 athletes joined
Program Description
Build massive mass and strength with this 5 day workout routine with moderate volume
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Feb 12, 2023 12:08
Last Edited
Jul 19, 2024 05:13
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Chest Fly (Cable)
1 Set
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Upright Row (Cable)
2 Sets
10-12 Reps
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
7
Hanging Leg Raise
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Standing Calf Raise
3 Sets
12-20 Reps
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
3
Dip (Weighted)
2 Sets
6-8 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Hamstring Curl
2 Sets
10-12 Reps
5
Upright Row (Barbell)
1 Set
8-10 Reps
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
7
Face Pull
1 Set
12-15 Reps
Day 5
1
Leg Press
3 Sets
6-8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
4
Lunge (Dumbbell)
2 Sets
10 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
7
Seated Calf Raise
3 Sets
12-15 Reps