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Short Split

by Zeke W.

Program Description

Unlock your strength potential with the Short Split program, a focused 6-week training plan designed for those who want to maximize their gains in just 5 days a week. This program emphasizes targeted muscle groups, allowing for optimal recovery and growth while keeping your workouts efficient and effective. Perfect for lifters of all levels, Short Split will help you build muscle, increase strength, and achieve your fitness goals without sacrificing time. Get ready to transform your routine and see results!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 05:11
  • Last Edited
    Mar 30, 2026 05:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14%
Triceps
13.3%
Chest
10.3%
Upper Back
10%
Lats
8.9%
Middle Delts
7.2%
Biceps
7%
Quadriceps
6.6%
Glutes
5%
Hamstrings
4.4%
Rear Delts
3.5%
Forearms
2.8%
Lower Back
2.2%
Abs
2%
Other
1.1%
Calves
1.1%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
10-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Hamstring Curl
3
12-15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5A
Box Jump
3
4-6 reps
-
5B
Tib Raise
3
15-20 reps
-
6A
Kettlebell Swing
3
12-15 reps
-
6B
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Single Arm Overhead Tricep Extension
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Dip (Machine)
3
15-20 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise Rack Run (Dumbbell)
9
10 reps
-
2
Smith Machine Eccentric Shoulder Press
3
10-12 reps
-
3A
Plate Front Raises
3
20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
20 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
15 reps
-
4B
Cable Shrugs (Front/Side)
3
40 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2-6 reps
-
2
Bench Press (Barbell)
2
2-6 reps
-
3
Overhead Press (Barbell)
2
2-6 reps
-
4
Barbell Row
10
10 reps
-
5
Incline Bench Press (Barbell)
10
10 reps
-
6
Lateral Raise (Dumbbell)
10
10 reps
-
7
Meadow Row
3
12-15 reps
-
8
Chest Fly (Dumbbell)
3
12-15 reps
-
9
Bicep Curl (EZ Bar)
3
12-15 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5A
Box Jump
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
5B
Tib Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6A
Kettlebell Swing
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6B
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5A
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5B
Back Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Lateral Raise Rack Run (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
2
Smith Machine Eccentric Shoulder Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Plate Front Raises
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4A
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Cable Shrugs (Front/Side)
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
2-6 Reps
2-6 Reps
-
-
2
Bench Press (Barbell)
1 Set
1 Set
2-6 Reps
2-6 Reps
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
2-6 Reps
2-6 Reps
-
-
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
7
Meadow Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-