Program Description
**Dev Lifts - Upper/Lower FB** is an 8-week program designed specifically for men, focusing on building strength and muscle through a balanced upper and lower body split. With workouts scheduled for six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including preacher curls, squats, and bench presses, all while keeping intensity high with a 4-9 rep range. Each session is crafted to push your limits and maximize gains, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 16, 2025 10:14
- Last EditedJun 16, 2025 11:16
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-9 reps
RPE 9
2
Seated Tricep Pushdown
2
4-9 reps
RPE 9
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 9
4
Chest Press (Machine)
1
4-9 reps
RPE 9
5
Lateral Raise (Cable)
2
4-9 reps
RPE 9
6
TNF Row (upper Back)
2
4-9 reps
RPE 9
7
Pull-Up (Bodyweight)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Leg Extension
1
4-9 reps
RPE 9
4
Hamstring Curl
2
4-9 reps
RPE 9
5
Hip Adductor (Machine)
2
4-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
2
JM Press (Smith Machine)
1
4-9 reps
RPE 9
3
Chest Press (Machine)
1
4-9 reps
RPE 9
4
TNF Row (upper Back)
1
4-9 reps
RPE 9
5
Shoulder Press (Machine)
1
4-9 reps
RPE 9
6
Single Arm Row (Cable)
1
4-9 reps
RPE 9
7
Leg Extension
1
4-9 reps
RPE 9
8
Hamstring Curl
1
4-9 reps
RPE 9
9
Hip Adductor (Machine)
1
4-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
4-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
4-9 reps
RPE 9
3
Hamstring Curl
1
4-9 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 9
5
Seated Tricep Pushdown
1
4-9 reps
RPE 9
6
TNF Row (upper Back)
1
4-9 reps
RPE 9
7
Bench Press (Barbell)
1
4-9 reps
RPE 9
8
Kennan Flap
1
4-9 reps
RPE 9
9
Lateral Raise (Cable)
1
4-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Preacher Curl (Dumbbell)2 Sets
4-9 Reps
@9
2
Seated Tricep Pushdown2 Sets
4-9 Reps
@9
3
Incline Bench Press (Smith Machine)1 Set
4-9 Reps
@9
4
Chest Press (Machine)1 Set
4-9 Reps
@9
5
Lateral Raise (Cable)2 Sets
4-9 Reps
@9
6
TNF Row (upper Back)2 Sets
4-9 Reps
@9
7
Pull-Up (Bodyweight)2 Sets
4-9 Reps
@9
Day 2
1
Squat (Smith Machine)1 Set
4-9 Reps
@9
2
Romanian Deadlift (Barbell)1 Set
4-9 Reps
@9
3
Leg Extension1 Set
4-9 Reps
@9
4
Hamstring Curl2 Sets
4-9 Reps
@9
5
Hip Adductor (Machine)2 Sets
4-9 Reps
@9
Day 3
1
Walk1 Set
60-90 mins
-
Day 4
1
Preacher Curl (Dumbbell)1 Set
4-9 Reps
@9
2
JM Press (Smith Machine)1 Set
4-9 Reps
@9
3
Chest Press (Machine)1 Set
4-9 Reps
@9
4
TNF Row (upper Back)1 Set
4-9 Reps
@9
5
Shoulder Press (Machine)1 Set
4-9 Reps
@9
6
Single Arm Row (Cable)1 Set
4-9 Reps
@9
7
Leg Extension1 Set
4-9 Reps
@9
8
Hamstring Curl1 Set
4-9 Reps
@9
9
Hip Adductor (Machine)1 Set
4-9 Reps
@9
Day 5
1
Walk1 Set
90 mins
-
Day 6
1
Squat (Smith Machine)1 Set
4-9 Reps
@9
2
Romanian Deadlift (Barbell)1 Set
4-9 Reps
@9
3
Hamstring Curl1 Set
4-9 Reps
@9
4
Preacher Curl (Dumbbell)1 Set
4-9 Reps
@9
5
Seated Tricep Pushdown1 Set
4-9 Reps
@9
6
TNF Row (upper Back)1 Set
4-9 Reps
@9
7
Bench Press (Barbell)1 Set
4-9 Reps
@9
8
Kennan Flap1 Set
4-9 Reps
@9
9
Lateral Raise (Cable)1 Set
4-9 Reps
@9
Day 7
1
Walk1 Set
90 mins
-