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GYM
by SUHAAN MIDDHA
Program Description
Aesthetic body 0 set or time means till failure
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 15, 2024 04:40
Last Edited
May 15, 2024 06:25
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
No exercises added to this day
Day 5
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 6
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 7
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 3
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Dip (Assisted)
3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Front Raise
3 Sets
12 Reps
@10
8
Chest Fly (Cable)
3 Sets
12 Reps
@10
9
Tricep Kickback
3 Sets
@10
10
Tricep Pushdown (Cable)
3 Sets
@10
11
Skull Crusher
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
@10
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
6
Hammer Curl
3 Sets
6 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Stretching
1 Set
15 mins
@10
Day 6
1A
Plank
1 Set
@10
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
3
Glute Bridge (Dumbbell)
3 Sets
6 Reps
@10
4
Hanging Leg Raise
3 Sets
6 Reps
@10
5
Russian Twist
3 Sets
6 Reps
@10
6
Squat (Smith Machine)
3 Sets
12 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
8
Leg Press
3 Sets
12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
10
Lunge (Dumbbell)
3 Sets
12 Reps
@10
11
Leg Extension
1 Set
12 Reps
@10