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Exercises

Set 1: 3 rounds
Barbell Squats
Barbell Squats
6 reps
Rest
Rest
2 mins 30 secs

Set 2: 3 rounds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
6 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
(1-Leg) Leg Ext
12 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
(1 Leg) Curls
12 reps
Rest
Rest
2 minutes

Set 5: 3 rounds
Lunges
Lunges
12 reps
Rest
Rest
1 minute

Set 6: 2 rounds
Standing Calf Raises
25 reps
Rest
Rest
45 seconds

Set 7: 2 rounds
Sitting Calf Raises
25 reps
Rest
Rest
45 seconds

Set 8: 4 rounds
Seated Dumbbell Press
Seated Dumbbell Press
15 reps
Rest
Rest
1 minute

Set 9: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 10: 4 rounds
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Rest
Rest
1 minute

Set 11: 4 rounds
Lateral to Front Raises
Lateral to Front Raises
12 reps
Rest
Rest
45 seconds

Set 12: 4 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
1 minute


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