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Exercises

Set 1: 1 round
Leg Press
Weights: Heavy
Leg Press
10 reps
Rest
Rest
20 seconds
Leg Press
Weights: Heavy
Leg Press
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
10 reps
Rest
Rest
20 seconds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Rest
Rest
20 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Leg Curls
Weights: Moderate
Leg Curls
10 reps
Rest
Rest
20 seconds
Leg Curls
Weights: Moderate
Leg Curls
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Calf raises
Effort: Vigorous
Calf raises
20 reps
Rest
Rest
20 seconds

Set 6: 3 rounds
Seated Calf Raises
Effort: Vigorous
Seated Calf Raises
20 reps
Rest
Rest
20 seconds

Set 7: 1 round
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
8 reps
Rest
Rest
20 seconds
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
10 reps
Rest
Rest
20 seconds
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
12 reps
Rest
Rest
40 seconds

Set 8: 3 rounds
Leg Raises
Leg Raises
12 reps
Rest
Rest
20 seconds
Short Crunches
Short Crunches
15 reps
Rest
Rest
20 seconds

Set 9: 3 rounds
Rest
Rest
1 minute
Elbow Plank
Elbow Plank
45 seconds


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