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Barbell Deep Squat
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5x10 reps |
rest: 60s
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Machine Leg Press
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5x8,8,10,10,12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8,10,12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8,10,12 reps |
rest: 60s
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Machine Hip Adduction
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4x8,8,10,12 reps |
rest: 60s
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Machine Hip Abduction
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4x8,8,10,12 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Leverage Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x8,10,12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x8,8,10,12,12 reps |
rest: 60s
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Dumbbell Bent-Over Row
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5x12 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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5x8,8,8,10,10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10,10,12,12 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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4x8,10,12,12 reps |
rest: 60s
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