Program Description
Upper/Lower split
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 09, 2024 12:58
- Last EditedJun 09, 2024 01:10
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
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)4 Sets
12 Reps
2
Seated Row (Cable)4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Decline Machine Press3 Sets
12 Reps
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
7
Face Pull3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)3 Sets
AMRAP
Day 2
1
Squat (Barbell)4 Sets
12 Reps
2
Leg Press4 Sets
15 Reps
3
Seated Hamstring Curl3 Sets
15 Reps
4
Leg Extension3 Sets
15 Reps
5
Leg Press Calf Press4 Sets
20 Reps
6
Hanging Leg Raise3 Sets
AMRAP
7
Machine Crunch3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)4 Sets
12 Reps
3
Single Arm Iso Row4 Sets
12 Reps
4
Pec Deck (Machine)3 Sets
15 Reps
5
Rear Delt Fly (Machine)3 Sets
15 Reps
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
7
Incline Curl (Dumbbell)3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)3 Sets
15 Reps
Day 4
1
Hack Squat4 Sets
12 Reps
2
Leg Press4 Sets
15 Reps
3
Leg Extension3 Sets
12 Reps
4
Leg Curl3 Sets
15 Reps
5
Leg Press Calf Press4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)3 Sets
12 Reps
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
8
Face Pull3 Sets
15 Reps
9
Cable Crunch3 Sets
20 Reps
10
Hanging Leg Raise3 Sets
AMRAP