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Push/pull/legs/abs

by Noxious1
4 athletes joined

Program Description

Push/pull/legs with optional cardio workout Replace bodyweight/assisted workouts with weighted. Get Rip-Ripperty-Ripped

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 02, 2024 11:13
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unleash your strength with this comprehensive 6-week Push/Pull/Legs/Abs program, designed for serious lifters ready to elevate their game. Committing to six days a week, you'll engage in targeted workouts that sculpt and define your upper body, lower body, and core. Each session is packed with a variety of exercises, including cable chest flies, squats, and dragon flags, ensuring balanced development and explosive gains. Perfect for those looking to maximize their gym time and achieve a well-rounded physique. Get ready to push your limits and redefine your strength!
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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
Chest Fly (Cable)
2
10 reps
RPE 6
2
Dip (Bodyweight)
2
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Shrug (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Shrug (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Shrug (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 9
2
Dip (Bodyweight)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Overhead Tricep Extension (Cable)
2
6 reps
RPE 6
4
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 6
5
Shrug (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 6
2
Wide Grip Assisted Pull Up
2
8 reps
RPE 6
3
Calf Raise (Bodyweight)
3
12 reps
RPE 6
4
Lat Prayer
2
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 6
6
Rear Delt Fly (Machine)
2
10 reps
RPE 6
7
Concentration Curl
2
10 reps
RPE 6
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 7
2
Wide Grip Assisted Pull Up
3
8 reps
RPE 7
3
Calf Raise (Bodyweight)
4
12 reps
RPE 7
4
Lat Prayer
3
10 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7
2
Wide Grip Assisted Pull Up
3
10 reps
RPE 7
3
Calf Raise (Bodyweight)
4
14 reps
RPE 7
4
Lat Prayer
3
12 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 7
2
Wide Grip Assisted Pull Up
3
10 reps
RPE 7
3
Calf Raise (Bodyweight)
4
14 reps
RPE 7
4
Lat Prayer
3
12 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Wide Grip Assisted Pull Up
3
10 reps
RPE 9
3
Calf Raise (Bodyweight)
4
14 reps
RPE 9
4
Lat Prayer
3
12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Concentration Curl
3
12 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 6
2
Calf Raise (Bodyweight)
3
12 reps
RPE 6
3
Lat Prayer
2
6 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 6
5
Rear Delt Fly (Machine)
2
6 reps
RPE 6
6
Concentration Curl
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
10 reps
RPE 6
2
Oblique Crunch
2
12 reps
RPE 6
3
Abs Crunch (Machine)
2
10 reps
RPE 6
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
2
10 reps
RPE 6
6
Squat (Barbell)
2
10 reps
RPE 6
7
Leg Press (45 Degrees)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
12 reps
RPE 7
2
Oblique Crunch
2
14 reps
RPE 7
3
Abs Crunch (Machine)
3
10 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
10 reps
RPE 7
6
Squat (Barbell)
3
10 reps
RPE 7
7
Leg Press (45 Degrees)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
14 reps
RPE 7
2
Oblique Crunch
2
16 reps
RPE 7
3
Abs Crunch (Machine)
3
12 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Squat (Barbell)
3
12 reps
RPE 7
7
Leg Press (45 Degrees)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
14 reps
RPE 7
2
Oblique Crunch
2
16 reps
RPE 7
3
Abs Crunch (Machine)
3
12 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Squat (Barbell)
3
12 reps
RPE 7
7
Leg Press (45 Degrees)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
16 reps
RPE 9
2
Oblique Crunch
2
18 reps
RPE 9
3
Abs Crunch (Machine)
3
12 reps
RPE 9
4
Cardio
1
20-30 mins
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Squat (Barbell)
3
12 reps
RPE 9
7
Leg Press (45 Degrees)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
10 reps
RPE 6
2
Oblique Crunch
2
12 reps
RPE 6
3
Abs Crunch (Machine)
2
10 reps
RPE 6
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
2
6 reps
RPE 6
6
Squat (Barbell)
2
6 reps
RPE 6
7
Leg Press (45 Degrees)
2
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
10 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Shrug (Dumbbell)
2
10 reps
RPE 6
8
One Arm Lateral Raise (Cable)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
10 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 6
3
Tricep Pushdown (Cable)
2
6 reps
RPE 6
4
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 6
5
Standing Shoulder Press (Dumbbell)
2
6 reps
RPE 6
6
Shrug (Dumbbell)
2
10 reps
RPE 6
7
One Arm Lateral Raise (Cable)
2
6 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Calf Raise (Bodyweight)
3
12 reps
RPE 6
4
Seated Row (Cable)
2
10 reps
RPE 6
5
Rear Delt Fly (Machine)
2
10 reps
RPE 6
6
Face Pull
2
10 reps
RPE 6
7
Concentration Curl
2
10 reps
RPE 6
8
Bicep Curl (Cable)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
2
Pull-Up (Assisted)
3
10 reps
RPE 7
3
Calf Raise (Bodyweight)
4
12 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Rear Delt Fly (Machine)
3
10 reps
RPE 7
6
Face Pull
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Calf Raise (Bodyweight)
4
14 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
2
Pull-Up (Assisted)
3
12 reps
RPE 7
3
Calf Raise (Bodyweight)
4
14 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
2
Pull-Up (Assisted)
3
12 reps
RPE 9
3
Calf Raise (Bodyweight)
4
14 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Concentration Curl
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
2
Calf Raise (Bodyweight)
3
12 reps
RPE 6
3
Seated Row (Cable)
2
6 reps
RPE 6
4
Rear Delt Fly (Machine)
2
6 reps
RPE 6
5
Face Pull
2
6 reps
RPE 6
6
Bicep Curl (Cable)
2
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
10 reps
RPE 6
2
Oblique Crunch
2
12 reps
RPE 6
3
Abs Crunch (Machine)
2
10 reps
RPE 6
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
2
10 reps
RPE 6
6
Squat (Barbell)
2
10 reps
RPE 6
7
Leg Press (45 Degrees)
2
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
12 reps
RPE 7
2
Oblique Crunch
2
14 reps
RPE 7
3
Abs Crunch (Machine)
3
10 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
10 reps
RPE 7
6
Squat (Barbell)
3
10 reps
RPE 7
7
Leg Press (45 Degrees)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
14 reps
RPE 7
2
Oblique Crunch
2
16 reps
RPE 7
3
Abs Crunch (Machine)
3
12 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Squat (Barbell)
3
12 reps
RPE 7
7
Leg Press (45 Degrees)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
14 reps
RPE 7
2
Oblique Crunch
2
16 reps
RPE 7
3
Abs Crunch (Machine)
3
12 reps
RPE 7
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
3
12 reps
RPE 7
6
Squat (Barbell)
3
12 reps
RPE 7
7
Leg Press (45 Degrees)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
16 reps
RPE 9
2
Oblique Crunch
2
18 reps
RPE 9
3
Abs Crunch (Machine)
3
12 reps
RPE 9
4
Cardio
1
20-30 mins
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Squat (Barbell)
3
12 reps
RPE 9
7
Leg Press (45 Degrees)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
10 reps
RPE 6
2
Oblique Crunch
2
12 reps
RPE 6
3
Abs Crunch (Machine)
2
10 reps
RPE 6
4
Cardio
1
20-30 mins
RPE 7
5
Lying Leg Curl
2
6 reps
RPE 6
6
Squat (Barbell)
2
6 reps
RPE 6
7
Leg Press (45 Degrees)
2
6 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
10 Reps
@6
2
Dip (Bodyweight)
2 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Shrug (Dumbbell)
2 Sets
10 Reps
@6
Day 2
1
Wide Grip Lat Pulldown
2 Sets
10 Reps
@6
2
Wide Grip Assisted Pull Up
2 Sets
8 Reps
@6
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
4
Lat Prayer
2 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@6
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
7
Concentration Curl
2 Sets
10 Reps
@6
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@6
Day 3
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
10 Reps
@6
6
Squat (Barbell)
2 Sets
10 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
10 Reps
@6
Day 4
1
Chest Fly (Cable)
2 Sets
10 Reps
@6
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
4
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Shrug (Dumbbell)
2 Sets
10 Reps
@6
8
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@6
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
@6
4
Seated Row (Cable)
2 Sets
10 Reps
@6
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
6
Face Pull
2 Sets
10 Reps
@6
7
Concentration Curl
2 Sets
10 Reps
@6
8
Bicep Curl (Cable)
2 Sets
10 Reps
@6
Day 6
1
Dragon Flag
2 Sets
10 Reps
@6
2
Oblique Crunch
2 Sets
12 Reps
@6
3
Abs Crunch (Machine)
2 Sets
10 Reps
@6
4
Cardio
1 Set
20-30 mins
@7
5
Lying Leg Curl
2 Sets
10 Reps
@6
6
Squat (Barbell)
2 Sets
10 Reps
@6
7
Leg Press (45 Degrees)
2 Sets
10 Reps
@6