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Legs and Arms

by Caitlin N.
1 athletes joined

Program Description

**Legs and Arms Program** Get ready to sculpt and strengthen your lower and upper body with this comprehensive 12-week program, designed to be completed 4 days a week. Each session combines targeted exercises like Romanian Deadlifts and Tricep Extensions, ensuring you build muscle and endurance effectively. With a mix of dumbbell and machine workouts, you'll challenge your legs and arms while enhancing overall fitness. Stay committed, and watch your strength and physique transform!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 10, 2025 02:07
  • Last Edited
    Sep 09, 2025 11:03

Summary

Transform your physique with the Legs and Arms program, a comprehensive 12-week journey designed to sculpt and strengthen your lower and upper body. Committing just four days a week, you'll engage in a dynamic mix of exercises, including Romanian deadlifts, Bulgarian split squats, and supersets that challenge your endurance and power. This program is tailored for full gym access, ensuring you have the tools needed to push your limits and achieve remarkable results. Get ready to build strength, enhance muscle definition, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
12.6%
Hamstrings
11.1%
Abs
8.1%
Middle Delts
7.6%
Front Delts
6.5%
Triceps
6.5%
Biceps
6%
Adductors
5%
Cardio
3.8%
Chest
3.8%
Calves
2.5%
Abductors
2.5%
Upper Back
2.5%
Lower Back
2%
Lats
2%
Rear Delts
1%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3A
Leg Extension
3
10 reps
RPE 6.5
3B
Standing Calf Raise
2
20 reps
RPE 6.5
4
Hip Adductor (Machine)
2
15 reps
RPE 6.5
5
Hip Abductor (Machine)
2
15 reps
RPE 6.5
6
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Dumbbell)
2
10 reps
-
2A
Lateral Raise (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Russian Twist (Dumbbell)
2
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
10 reps
-
2A
Sumo Deadlift (Dumbbell)
2
10 reps
-
2B
Goblet Squat
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
5
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Dumbbell Curl
2
10 reps
-
1B
Seated Overhead Press (Dumbbell)
2
12 reps
-
2
Dumbbell Row
2
10 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Hanging Leg Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
3A
Leg Extension
3 Sets
10 Reps
@6.5
3B
Standing Calf Raise
2 Sets
20 Reps
@6.5
4
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
5
Hip Abductor (Machine)
2 Sets
15 Reps
@6.5
6
Stair Climber
1 Set
-
Day 3
1
Step-Up (Weighted)
2 Sets
10 Reps
-
2A
Sumo Deadlift (Dumbbell)
2 Sets
10 Reps
-
2B
Goblet Squat
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10 Reps
-
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
5
Treadmill
1 Set
-
Day 2
1
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
2A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
2B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
3
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Stair Climber
1 Set
-
Day 4
1A
Seated Dumbbell Curl
2 Sets
10 Reps
-
1B
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
-
2
Dumbbell Row
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4
Hanging Leg Raise
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-