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BoostcampPNG

Arms

by Charles A.

Program Description

The purpose of this program is bc I need to get stronger

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 07:05
  • Last Edited
    May 29, 2025 07:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
10 reps
RPE 6
3
Arm Circle
2
50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 8
2
Plank
1
1 mins
RPE 8
3
Ab Wheel
1
10 reps
RPE 8
4
Side Plank
1
1 mins
RPE 8
5
Bear Crawl
1
50 reps
RPE 8
6
Goblet Squat
1
50 reps
RPE 8
7
Russian Twist
1
75 reps
RPE 8
8
Reverse Plank
1
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
75 reps
RPE 9
2
Dumbbell Row
1
75 reps
RPE 9
3
Concentration Curl
1
75 reps
RPE 9
4
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
6
Bent Over Row (Dumbbell)
1
75 reps
RPE 9
7
Alternating Dumbbell Curl
1
75 reps
RPE 9
8
Reverse Bicep Curl (Dumbbell)
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
75 reps
RPE 7
2
Plank
1
1 mins
RPE 6
3
Ab Wheel
1
5 reps
RPE 6
4
Bear Crawl
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
50 reps
RPE 9
2
Pogo Hop
1
1 reps
RPE 9
3
Vertical Jump
1
50 reps
RPE 9
4
Jump Switch Lunge
1
7 reps
RPE 9
5
Straight Leg Calf Raise
1
7 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9
2
Sit Up
1
75 reps
RPE 9
3
V-Up
1
75 reps
RPE 9
4
Ab Wheel
1
10 reps
RPE 9
5
Side Plank
1
1 mins
RPE 8
6
Bear Crawl
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 8
2
Concentration Curl
1
50 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
100 reps
RPE 8
4
Alternating Dumbbell Curl
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
75 reps
RPE 9
2
Side Plank
1
1 mins
RPE 9
3
Spider Curl
1
75 reps
RPE 9
4
Suitcase Carry
1
75 mins
RPE 9
5
Bicep Curl (Dumbbell)
1
75 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
75 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
75 reps
RPE 9
8
Preacher Curl (Dumbbell)
1
75 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
50 reps
RPE 9
2
Vertical Jump
1
50 reps
RPE 9
3
Pogo Hop
1
50 reps
RPE 9
4
Goblet Duck Walk
1
50 reps
RPE 9
5
Straight Leg Calf Raise
1
50 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
1
80 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Farmer's Walk (Weighted)
1 Set
20 Reps
@7
2
One Arm Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
3
Arm Circle
2 Sets
50 Reps
@6
Day 2
1
Sit Up
1 Set
75 Reps
@7
2
Plank
1 Set
1 mins
@6
3
Ab Wheel
1 Set
5 Reps
@6
4
Bear Crawl
1 Set
100 Reps
@6
Day 3
1
Push Up
1 Set
30 Reps
@8
2
Concentration Curl
1 Set
50 Reps
@8
3
Hammer Curl (Dumbbell)
1 Set
100 Reps
@8
4
Alternating Dumbbell Curl
1 Set
50 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
50 Reps
@8