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Exercises

Set 1: 4 rounds
Leg Press
Leg Press
10 reps
Rest
Rest
2 mins 30 secs

Set 2: 4 rounds
Hack Squats
Hack Squats
10 reps
Rest
Rest
2 minutes

Set 3: 4 rounds
Leg Extensions
12 reps
Rest
Rest
2 minutes

Set 4: 4 rounds
Leg Curls
Leg Curls
12 reps
Rest
Rest
2 minutes

Set 5: 4 rounds
Lunges
Lunges
12 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Standing Calf Raises
25 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
Sitting Calf Raises
25 reps
Rest
Rest
45 seconds

Set 8: 3 rounds
Split Stance Barbell Shoulder Press
Split Stance Barbell Shoulder Press
5 reps
Rest
Rest
2 minutes

Set 9: 3 rounds
One Arm Lateral Raises
12 reps
Rest
Rest
1 minute

Set 10: 3 rounds
Front Plate Raise (Hold 3 Secs)
12 reps
Rest
Rest
1 minute

Set 11: 3 rounds
Seated Bent-Over Rear Delt Raise
12 reps
Rest
Rest
1 minute


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