5.0
(1 rating)
Program Description
Mgghv
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedJul 09, 2024 08:25
- Last EditedDec 25, 2024 05:31
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
12 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)1 Set
3 Sets
15 Reps
12 Reps
-
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Chest Fly (Cable)3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
6
Skull Crusher1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Abs Crunch (Machine)1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Weighted)1 Set
3 Sets
15 Reps
12 Reps
-
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
High Row3 Sets
12 Reps
-
4
Lat Prayer3 Sets
12 Reps
-
5
Hammer Curl3 Sets
12 Reps
-
6
Bicep Curl (Barbell)3 Sets
12 Reps
-
Day 3
1
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
2
Skull Crusher3 Sets
12 Reps
-
3
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
-
4
Wrist Curls1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Reverse Wrist Curl (Dumbbell)1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Abs Crunch (Machine)3 Sets
15 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)3 Sets
12 Reps
-
3
Rear Delt Row3 Sets
12 Reps
-
4
Shrug (Dumbbell)3 Sets
15 Reps
-
5
Hammer Curl3 Sets
12 Reps
-
6
Bicep Curl (Barbell)3 Sets
12 Reps
-