Program Description
Bli en giga chad
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedJun 05, 2025 08:01
- Last EditedJul 21, 2025 10:35
Summary
Unleash your potential with the 2.0 Treningsplan 2025, an intensive 8-week program designed to build strength and muscle simultaneously. Committing to six days a week, you'll tackle a balanced mix of compound and isolation exercises, including Hack Squats and Romanian Deadlifts, ensuring comprehensive leg development and upper body strength. This program is perfect for lifters looking to maximize their gains and push through plateaus, all while utilizing a full gym setup. Get ready to transform your physique and elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Cable)
2
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Skull Crusher (Barbell)
3
-
8
Tricep Pushdown (Cable)
3
-
9
Single Hand Kickback
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown (Single Arm)
2
-
5A
Single Arm Rear Delt Cable Fly
2
-
5B
Shrug (Dumbbell)
2
-
6
Bicep Curl (Machine)
3
-
7
Incline Curl (Dumbbell)
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
5
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Week 1
1 / 8 Weeks
Day 3
1
Hack Squat4 Sets
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Leg Extension5 Sets
-
4
Lying Leg Curl3 Sets
-
5
Standing Calf Raise5 Sets
-
6
Hyperextension3 Sets
-
Day 1
1
Bench Press (Barbell)4 Sets
-
2
Bench Press (Dumbbell)2 Sets
-
3
Incline Bench Press (Dumbbell)2 Sets
-
4
Chest Fly (Cable)2 Sets
-
5
Plate-loaded Overhead Press4 Sets
-
6
Lateral Raise (Dumbbell)4 Sets
-
7
Skull Crusher (Barbell)3 Sets
-
8
Tricep Pushdown (Cable)3 Sets
-
9
Single Hand Kickback1 Set
-
Day 4
1
Bench Press (Barbell)4 Sets
-
2
Bench Press (Dumbbell)2 Sets
-
3
Incline Bench Press (Dumbbell)2 Sets
-
4
Chest Fly (Cable)2 Sets
-
5
Plate-loaded Overhead Press4 Sets
-
6
Lateral Raise (Dumbbell)4 Sets
-
7
Skull Crusher (Barbell)3 Sets
-
8
Tricep Pushdown (Cable)3 Sets
-
9
Single Hand Kickback1 Set
-
Day 6
1
Hack Squat4 Sets
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Leg Extension5 Sets
-
4
Lying Leg Curl3 Sets
-
5
Standing Calf Raise5 Sets
-
6
Hyperextension3 Sets
-
Day 2
1
Pull-Up (Weighted)4 Sets
-
2
Barbell Row3 Sets
-
3
Chest Supported Row (Machine)2 Sets
-
4
Lat Pulldown (Single Arm)2 Sets
-
5A
Single Arm Rear Delt Cable Fly2 Sets
-
5B
Shrug (Dumbbell)2 Sets
-
6
Bicep Curl (Machine)3 Sets
-
7
Incline Curl (Dumbbell)2 Sets
-
8
Hammer Curl (Dumbbell)2 Sets
-
9
Wrist Curls3 Sets
-
Day 5
1
Pull-Up (Weighted)4 Sets
-
2
Barbell Row3 Sets
-
3
Chest Supported Row (Machine)2 Sets
-
4
Lat Pulldown (Single Arm)2 Sets
-
5A
Single Arm Rear Delt Cable Fly2 Sets
-
5B
Shrug (Dumbbell)2 Sets
-
6
Bicep Curl (Machine)3 Sets
-
7
Incline Curl (Dumbbell)2 Sets
-
8
Hammer Curl (Dumbbell)2 Sets
-
9
Wrist Curls3 Sets
-