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Exercises

Set 1: 1 round
Weights: Heavy
Effort: Very Hard
Seated Machine Leg Press
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Leg Press
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Leg Press
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Leg Press
12 reps

Set 2: 1 round
Weights: Heavy
Effort: Very Hard
Seated Machine Row
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Row
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Row
12 reps
Weights: Heavy
Effort: Very Hard
Seated Machine Row
12 reps

Set 3: 1 round
Leg Curls
Weights: Heavy
Leg Curls
12 reps
Leg Curls
Weights: Heavy
Leg Curls
12 reps
Leg Curls
Weights: Heavy
Leg Curls
12 reps
Leg Curls
Weights: Heavy
Leg Curls
12 reps

Set 4: 1 round
Weights: Heavy
Cable Tricep Push Down
12 reps
Weights: Heavy
Cable Tricep Push Down
12 reps
Weights: Heavy
Cable Tricep Push Down
12 reps
Weights: Heavy
Cable Tricep Push Down
12 reps

Set 5: 1 round
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps

Set 6: 1 round
Weights: Heavy
Effort: Very Hard
Single Arm Tricep Pushdown
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Tricep Pushdown
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Tricep Pushdown
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Tricep Pushdown
12 reps

Set 7: 1 round
Weights: Heavy
Effort: Very Hard
Single Arm Seated Bicep Curl
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Seated Bicep Curl
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Seated Bicep Curl
12 reps
Weights: Heavy
Effort: Very Hard
Single Arm Seated Bicep Curl
12 reps

Set 8: 1 round
Weights: Heavy
Effort: Very Hard
Ab Machine
12 reps
Weights: Heavy
Effort: Very Hard
Ab Machine
12 reps
Weights: Heavy
Effort: Very Hard
Ab Machine
12 reps
Weights: Heavy
Effort: Very Hard
Ab Machine
12 reps

Set 9: 1 round
Weights: Heavy
Effort: Very Hard
Cable Chest Pull Up
12 reps
Weights: Heavy
Effort: Very Hard
Cable Chest Pull Up
12 reps
Weights: Heavy
Effort: Very Hard
Cable Chest Pull Up
12 reps
Weights: Heavy
Effort: Very Hard
Cable Chest Pull Up
12 reps


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