logo
BoostcampPNG

oscars big hard pump

by oscar R.

Program Description

getting extraordinarily sexy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 06, 2024 09:31
  • Last Edited
    May 08, 2024 02:14

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
13.6%
Triceps
11.6%
Hamstrings
10.5%
Glutes
9.4%
Front Delts
9%
Abs
8.3%
Middle Delts
7.4%
Chest
6.9%
Biceps
6.8%
Lats
5.4%
Upper Back
4.8%
Lower Back
2.9%
Adductors
2.1%
Forearms
0.9%
Rear Delts
0.4%
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
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
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
5
Lat Pulldown
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
4
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Overhead Press (Barbell)
5
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
5
Lat Pulldown
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Lying Leg Curl
2
10 reps
RPE 6.5
6
Cable Crunch
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Lying Leg Curl
4
10 reps
RPE 6.5
6
Cable Crunch
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Lying Leg Curl
5
10 reps
RPE 6.5
6
Cable Crunch
5
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
2
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
4
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
4
Lat Pulldown
4
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
4
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
5
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
4
Lat Pulldown
5
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
5
10 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
5
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Paused)
3
10 reps
60%
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
2
10 reps
RPE 6.5
3
Seated Hamstring Curl
2
10 reps
RPE 6.5
4
Leg Extension
2
10 reps
RPE 6.5
5
Cable Crunch
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
3
10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Cable Crunch
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
4
10 reps
RPE 6.5
3
Seated Hamstring Curl
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
5
Cable Crunch
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Squat (Paused)
5
10 reps
RPE 6.5
3
Seated Hamstring Curl
5
10 reps
RPE 6.5
4
Leg Extension
5
10 reps
RPE 6.5
5
Cable Crunch
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Cable Crunch
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Lying Leg Curl
2 Sets
10 Reps
@6.5
6
Cable Crunch
2 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
2 Sets
10 Reps
@6.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
4
Lat Pulldown
2 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Squat (Paused)
2 Sets
10 Reps
@6.5
3
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
4
Leg Extension
2 Sets
10 Reps
@6.5
5
Cable Crunch
2 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@6.5
5
Lat Pulldown
2 Sets
10 Reps
@6.5
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5