A
Low Bar Squat
4 x 10
B1
Lying Leg Curls Feet Inwards & Dorsiflexed
4 x 10
B2
Alternating Dumbbell Reverse Lunge
4 x 10
C
Leg Press - Feet Middle
4 x 15
D
Barbell Hip Thrust
4 x 20
A1
Dumbbell Arnold Press
4 x 10
A2
Neutral Grip Pull Ups
4 x 6
B1
Leaning 1 Arm Dumbbell Lateral Raise
3 x 12
B2
Seated Neutral Grip Row
3 x 12
C1
30 Degree Prone Dumbbell Lateral Raises
3 x 15
C2
Straight Arm Rope Pull Downs
3 x 15
D1
45 Degree Incline Dumbbell Supinated Grip Curl
3 x 10
D2
Flat Bench Dumbbell Tricep Extensions
3 x 10
A
Deficit Deadlift (20kg Plate)
4 x 10
B1
Dumbbell Front Foot Elevated Split Squat
4 x 10
B2
B Stance Barbell Hip Thrusts
4 x 12
C
Hack Squat Machine
4 x 12
D
Dumbbell 45 Degree Back Extensions
4 x 20
A
Daily Steps
1 x 10000
A1
Barbell Shoulder Press
4 x 10
A2
Supinated Grip Pull Ups
4 x 6
B1
Flat Dumbbell Bench Press Neutral Grip
3 x 12
B2
Pronated Grip Bent Over Row
3 x 12
C1
Standing Dumbbell Lateral Raise
3 x 12
C2
Neutral Grip Lat Pull Down
3 x 15
D1
Standing EZ Bar Reverse Curls
3 x 10
D2
Lying EZ Bar Tricep Extentions
3 x 10
A
Constant Tension Bsrbell Hip Thrusts
4 x 10
B1
Heels Elevated High Bar Squats
4 x 10
B2
Single Leg Curls
4 x 10
C
Barbell Romanian Deadlift
4 x 12
D
Leg Extensions
4 x 20
A
Daily Steps
1 x 10000