Instructions
ORDER OF DAYS MUST BE KEPT. Do not double up workouts. If you miss a day, pick up where you left off and continue. No workout hopping. Increase weight with every set.
Day 2: Legs
EXERCISE SETS REPS Smith Machine Squat 3 12 Alternating Lunge with Weight 2 20 total (10 per leg) Seated Calf Raise 3 15 Standing Calf Raise 3 15 Wall Sit 3 1 minute
Day 3: REST
Optional 20 Minute HIIT + Moderate Paced Cardio back to back for 20 minutes
Day 5: Back & Biceps
EXERCISE SETS REPS Bent Over Row (Overhand Wide) 4 12 Inverted Row 4 12 Neutral Grip Pull Down 3 10 Wide Lat Pull Down 3 12 Dumbbell Shrug 2 15 Standing Bar Curl 3 12 Hammer Curl 3 12 Reverse Grip Bar Curl 4 8
Day 6: Legs II
EXERCISE SETS REPS Seated Leg Extension 4 12 Seated Leg Curl 4 12 Wide Stance Leg Press 4 15 Abductor Machine (push in) 4 12 Adductor Machine (push out) 4 12 Single Leg Calf Raise 4 20 (per leg)
Day 7: Rest
Enjoy rest day!