Day
1
:
Lower body I
Lower body warm-up
Watch
2
x
Seated leg curl (Machine)
Hip adductor (Machine)
Hip abductor (Machine)
3
Hack Squat
Hip thrust (Barbell)
Glute kickback (Cable)
20
m
StairMaster
Log in Strong
Upper body I
Upper body warm-up
Reverse fly (Cable)
Seated row (Machine)
Lat pulldown (Machine)
Straight-arm lat pulldown
Chest press (Machine)
Lateral raise (Dumbbell)
Back extension
15
4
Lower body II
Leg extension (Machine)
Leg press (Quads)
Step-up
5
Upper body II
Face pull (Cable)
Lat pulldown - V bar