A
Leg Extension
3 x 12
B
Hack Squat
4 x 8
C
Machine Hip Thrust
3 x 12
D
Hip Abduction Machine
3 x 12
E
Standing Hamstring Curl
3 x 12
F
Air Runner
1 x 1000
A
Machine Chest Flye
3 x 15
B
Bench Press
12, 10, 10, 8, 8
C1
Z-Press
3 x 12
C2
Push-Up
3 x MAX
D
Neutral Grip Cable Lat Pulldown
4 x 8
E
Chest Supported Row Machine
3 x 12
F
Machine Back Extensions
2 x MAX
A
Floating Sumo Deadlift
5 x 7
B1
Smith Machine Buglarian Split Squat
4 x 12
B2
Seated Hamstring Curl Machine
4 x 12
C
Lying Chest Press Machine
20, 15, 10, 10
D
Assisted Chin Up Machine
4 x 12
Short Conditioning
E
3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Bike Erg / Rower - 12 Push Ups - 9 Box Jumps Shouldn't take more than 5 - 10 minutes here, good luck.
A1
Push Press
5 x 6
A2
Ring Rows
4 x 12
B1
Cable Chest Fly
15, 12, 10
B2
Machine Dips
3 x 12
C1
Seated Single Leg Press
5 x 12
C2
Hip Adductor Machine
5 x MAX
End of Week Conditioning
D
One Round AFAP, no rests. 15 - 12 - 9 - 6 - DB/KB Sumo Squat - Lying Leg Raise (can hold KB with arms for support) - Rower Hamstring Curls Another 5 - 10 minute sequence to finish the session with a bang.