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Swoliosis

by Mike M.
1 athletes joined

Program Description

Mostly hypertrophy, bit of strength as well. Deload after week 6,10 and 12 as needed. Low rep sets; 2 down, explode up. Accessories; 2 down, 2 up.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 02:11
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unleash your potential with Swoliosis, a comprehensive 12-week program designed to sculpt your physique through targeted strength training. Committing to just four days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring key lifts like squats, bench presses, and deadlifts. Each session focuses on maximizing muscle growth and enhancing overall strength, ensuring you push your limits safely and effectively. Get ready to transform your body and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
6-8 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
5
5 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
5
5 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
5
5 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
5
5 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
5
5 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
5
5 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Stiff Leg Deadlift
5
5 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
5
5 reps
-
6
Seated Calf Raise
3
8-10 reps
-
7
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Stiff Leg Deadlift
3
3 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Stiff Leg Deadlift
3
3 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Rear Delt Fly (Machine)
3
8-10 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Rear Delt Fly (Machine)
3
8-10 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Rear Delt Fly (Machine)
3
8-10 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Rear Delt Fly (Machine)
3
8-10 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
6-8 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
6-8 reps
-
6
Skull Crusher
2
12-15 reps
-
7
Bicep Curl (Barbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Leg Press
5
5 reps
-
3
Leg Curl
5
5 reps
-
4
Standing Calf Raise
5
5 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Leg Press
5
5 reps
-
3
Leg Curl
5
5 reps
-
4
Standing Calf Raise
5
5 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Leg Press
5
5 reps
-
3
Leg Curl
5
5 reps
-
4
Standing Calf Raise
5
5 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Leg Press
5
5 reps
-
3
Leg Curl
5
5 reps
-
4
Standing Calf Raise
5
5 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Press
3
3 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
6-8 reps
-
6
Cable Crunch
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Press
3
3 reps
-
3
Leg Curl
3
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Seated Calf Raise
3
6-8 reps
-
6
Cable Crunch
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Bench Press (Barbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
7
Hammer Curl
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
8-10 Reps
-
7
Cable Crunch
3 Sets
8-10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
6
Skull Crusher
2 Sets
12-15 Reps
-
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Leg Press
4 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
6-8 Reps
-
4
Standing Calf Raise
4 Sets
6-8 Reps
-
5
Seated Calf Raise
3 Sets
8-10 Reps
-
6
Cable Crunch
3 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Bench Press (Barbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
7
Hammer Curl
2 Sets
12-15 Reps
-