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BoostcampPNG

Gabriel workout, SBD

by Gabriele B.

Program Description

Workout for intermediate people that want to increase their strenght on Squats, bench and deadlifts while also incorporating pull ups and dips

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 24, 2025 09:00
  • Last Edited
    Nov 18, 2025 09:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
11.9%
Hamstrings
10.4%
Triceps
9%
Chest
6.8%
Biceps
6.7%
Upper Back
6.3%
Front Delts
5.9%
Adductors
5.2%
Lats
5%
Abs
4.6%
Middle Delts
4.5%
Lower Back
4%
Abductors
3%
Rear Delts
2.7%
Forearms
0.9%
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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
Squat (Paused)
5
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
3B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
4
Leg Curl
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7.5
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7.5
2
Leg Extension
3
9 reps
RPE 8
3
Hack Squat
3
8 reps
RPE 8.5
4A
Hip Abductor (Machine)
2
15 reps
RPE 6.5
4B
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 7.5
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3 reps
RPE 8
3
Lying Rear Lateral Raise
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8.5
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Seated Dumbbell Curl
3
10 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Dip (Weighted)
3
5 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 3
1
Squat (Paused)
4 Sets
3 Reps
@7.5
2
Leg Extension
3 Sets
9 Reps
@8
3
Hack Squat
3 Sets
8 Reps
@8
4A
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
4B
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
Day 1
1
Squat (Paused)
5 Sets
2 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3A
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
3B
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
4
Leg Curl
3 Sets
9 Reps
@8
Day 4
1
Bench Press (Barbell)
6 Sets
2 Reps
@7.5
2
Deadlift (Barbell)
3 Sets
4 Reps
@8
3
Lying Rear Lateral Raise
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@7.5
2
Deadlift (Barbell)
4 Sets
3 Reps
@8
3
Dumbbell Row
4 Sets
8 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 5
1
Military Press (Barbell)
3 Sets
3 Reps
@8.5
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
4
Seated Dumbbell Curl
3 Sets
10 Reps
@6.5
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7