W1:D1

Beginner Duration 21 minutes

Target Areas: Legs

Equipment: Cardio Machine, Dumbbell, Bench, Strength Machine, Barbell, Box or Step

Added By Chris Black

Exercises

Set 1: 1 round

❤️ Light (Zone 1)

Treadmill Running

10 minutes

Set 2: 1 round

Dumbbell Bench Press

8 reps

Dumbbell Bench Press

10 reps

Dumbbell Bench Press

12 reps

Set 3: 1 round

Cable Lat Pull Down

8 reps

Cable Lat Pull Down

10 reps

Cable Lat Pull Down

12 reps

Set 4: 1 round

Overhead Press

8 reps

Overhead Press

10 reps

Overhead Press

12 reps

Set 5: 1 round

Leg Press

8 reps

Leg Press

10 reps

Leg Press

12 reps

Set 6: 1 round

Leg Curls

8 reps

Leg Curls

10 reps

Leg Curls

12 reps

Set 7: 1 round

Close Grip Lat Pull Down

8 reps

Close Grip Lat Pull Down

10 reps

Close Grip Lat Pull Down

12 reps

Set 8: 1 round

Barbell Bicep Curls

8 reps

Barbell Bicep Curls

10 reps

Barbell Bicep Curls

12 reps

Set 9: 1 round

Bench Barbell Calf Raises

8 reps

Bench Barbell Calf Raises

10 reps

Bench Barbell Calf Raises

12 reps

Set 10: 1 round

Crunches

15 reps

Crunches

15 reps

Crunches

15 reps

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W1:D1

Exercises

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