4.0
(1 rating)
Program Description
Hourglass 2.0
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 11, 2024 11:49
- Last EditedJun 18, 2025 04:57

Summary
Embark on a transformative journey with Jessica Bickling's 12-week program, designed to sculpt and strengthen your entire body. Committing to five days a week, you'll engage in a variety of targeted exercises, including leg curls, hack squats, and overhead presses, all aimed at enhancing your strength and muscle definition. This program is perfect for those ready to push their limits and achieve noticeable results, whether you're a seasoned lifter or just starting out. Equip yourself with a full gym and get ready to elevate your fitness game!
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
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl3 Sets
10 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Standing Calf Raise3 Sets
10 Reps
-
4
Leg Press2 Sets
10 Reps
-
5
Hip Adductor (Machine)2 Sets
10 Reps
-
6
Leg Extension3 Sets
10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
2
T-Bar Row3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
8 Reps
-
4
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)2 Sets
10 Reps
-
6
Tricep Pushdown (Cable)2 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)2 Sets
8 Reps
-
2
Standing Calf Raise3 Sets
10 Reps
-
3
RDLs2 Sets
10 Reps
-
4
Single Leg Press2 Sets
10 Reps
-
5
Lying Leg Curl3 Sets
8 Reps
-
6
Glute Kickback2 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
2
Chest Press (Machine)3 Sets
8 Reps
-
3
Lat Pulldown3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
10 Reps
-
5
Seated Row (Cable)3 Sets
10 Reps
-
6
Bicep Curl (Cable)2 Sets
10 Reps
-
Day 5
1
Hip Thrust (Barbell)2 Sets
8 Reps
-
2
Reverse Lunge (Dumbbell)2 Sets
8 Reps
-
3
Hyperextension3 Sets
10 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
10 Reps
-