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Uncut gems
by Francesco S.
1 athletes joined
Program Description
I made this program for a cut after a bulk/powerlifting phase, to get a bit more aesthetic after focusing on strength. The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper (focus on pulling movements) Lower (focus on hinges) Rest Rest Feel free to rest whenever you want, but after legs, resting seems the most sensible choice. Volume will increase every 4 weeks. This is my template, feel free to adjust the number of sets according to your needs.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Nov 16, 2023 12:18
Last Edited
Jun 03, 2024 02:28
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2
Seated Row (Cable)
2 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2
Seated Row (Cable)
2 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2
Seated Row (Cable)
2 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
2
Seated Row (Cable)
2 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
5B
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
3 Sets
10-12 Reps
3B
Shoulder Press (Machine)
3 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
3 Sets
6-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
3 Sets
10-12 Reps
3B
Shoulder Press (Machine)
3 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
3 Sets
10-12 Reps
3B
Shoulder Press (Machine)
3 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
2
Seated Row (Cable)
3 Sets
8-12 Reps
3A
Chest Press (Machine)
3 Sets
10-12 Reps
3B
Shoulder Press (Machine)
3 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
5B
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps