Day
1
:
Lower body I
Lower body warm-up
Watch
2
x
Lying leg curl (Machine)
Glute kickback (Cable)
Hip adductor (Machine)
3
Hack Squat
Hip thrust (Barbell)
Romanian deadlift (Barbell)
Calf press on seated leg press
Decline crunch
Log in Strong
Upper body I
Upper body warm-up
Triceps extension
Bicep curl (Cable)
Reverse fly (Machine)
Shoulder press (Machine)
Incline row (Dumbbell)
Straight-arm lat pulldown
20
Lateral raise (Dumbbell)
4
Lower body II
Leg press (Quads)
Hip abductor (Machine)
Bulgarian split squat
5
Upper body II
Face pull (Cable)
Bent over row (Barbell)
Lat pulldown (Cable)
Back extension