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My workout
by Thor A.
1 athletes joined
Program Description
for myself
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 08, 2024 05:52
Last Edited
Jun 09, 2024 06:32
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
No exercises added to this day
Day 5
1
Pull-Up (Bodyweight)
10 Sets
Day 6
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Neck Curl
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
3-5 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Squat (Barbell)
3 Sets
6-8 Reps
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises
3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
4
Neck Extension
3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2A
Hanging Leg Raise
3 Sets
20 Reps
2B
Abs Crunch (Weighted)
3 Sets
20-30 Reps
2C
Plank
3 Sets
0.5-1 mins
3A
R.B Ab Twist
3 Sets
20 Reps
3B
Side Plank
3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)
3 Sets
3-5 Reps
1B
Single Arm Farmers Carry
3 Sets
1 mins
2A
Barbell Row
3 Sets
8-12 Reps
2B
Lunge (Kettlebell)
3 Sets
10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
3B
Lat Pulldown
3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Pull-Up (Bodyweight)
10 Sets
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
2A
Deadlift (Barbell)
3 Sets
6-8 Reps
2B
Standing Calf Raise
3 Sets
10-12 Reps
2C
T-Bar Row
1 Set
8-10 Reps
3A
Seated Dumbbell Curl
3 Sets
-
3B
Lateral Raise (Dumbbell)
3 Sets
-
3C
Rear Delt Fly (Dumbbell)
3 Sets
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4
Neck Curl
3 Sets
10-15 Reps