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Høj intensitet upper lower

by Mikkel R.
1 athletes joined

Program Description

**Høj intensitet upper lower** is a dynamic 10-week program designed to elevate your strength and conditioning through high-intensity upper and lower body workouts. Comprising 40 training sessions, this program focuses on a variety of exercises targeting major muscle groups, ensuring balanced development and improved performance. Each workout incorporates a mix of compound and isolation movements, with a keen emphasis on progressive overload to maximize gains. Get ready to push your limits and transform your physique with this structured approach to high-intensity training!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 05:42
  • Last Edited
    Nov 04, 2025 02:28
Muscle Engagement
Front
Back
MuscleSet
Abs
15.5%
Quadriceps
13%
Hamstrings
10.9%
Upper Back
10.2%
Chest
9.3%
Triceps
8.1%
Biceps
7.1%
Calves
6.2%
Rear Delts
4%
Lower Back
3.7%
Front Delts
3.7%
Glutes
3.1%
Lats
2.8%
Middle Delts
1.2%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
2
5-8 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Lat Pulldown
1
5-8 reps
RPE 10
6
Y Raise
1
6-10 reps
RPE 10
7
Kelso Shrug
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 8
2
Leg Extension
2
6-10 reps
RPE 10
3
Seated Calf Raise
2
8 reps
RPE 8
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Sissy Squat
2
8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8 reps
RPE 9
7
Dragon Fly
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
2
Bayesian Curl
1
6-8 reps
RPE 9
3
Hammer Curl (Cable)
1
6-8 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
5-8 reps
RPE 9
5
Chest Supported Row (Machine)
1
5-8 reps
RPE 9
6
Face Pull
2
5-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Sissy Squat
2
6-10 reps
RPE 10
3
Nordic Curl
2
5-8 reps
RPE 9
4
Leg Curl
1
5-8 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
6-10 reps
RPE 9
7
Dragon Fly
2
5-8 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@9
2
Chest Fly (Machine)
2 Sets
5-8 Reps
@9
3
Incline Chest Fly (Dumbbell)
1 Set
5-8 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
5-8 Reps
@10
6
Y Raise
1 Set
6-10 Reps
@10
7
Kelso Shrug
2 Sets
5-8 Reps
@9
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@8
2
Leg Extension
2 Sets
6-10 Reps
@10
3
Seated Calf Raise
2 Sets
8 Reps
@8
4
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
5
Sissy Squat
2 Sets
8 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8 Reps
@9
7
Dragon Fly
2 Sets
8 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9
2
Bayesian Curl
1 Set
6-8 Reps
@9
3
Hammer Curl (Cable)
1 Set
6-8 Reps
@9
4
Incline Chest Fly (Dumbbell)
1 Set
5-8 Reps
@9
5
Chest Supported Row (Machine)
1 Set
5-8 Reps
@9
6
Face Pull
2 Sets
5-8 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@8
Day 4
1
Leg Extension
2 Sets
6-10 Reps
@10
2
Sissy Squat
2 Sets
6-10 Reps
@10
3
Nordic Curl
2 Sets
5-8 Reps
@9
4
Leg Curl
1 Set
5-8 Reps
@10
5
Seated Calf Raise
2 Sets
8 Reps
@9
6
Cable Crunch
2 Sets
6-10 Reps
@9
7
Dragon Fly
2 Sets
5-8 Reps
@9