
| Warm up | |
| 20 Mins | Cardio - Upright Bike |
| Workout | ||||
| Area | Exercise | Sets | Reps | Rest |
| Chest | Bench Press | 3 | 8-12 | 90 sec |
| Quads | Barbell Squats | |||
| Calves | Standing Calf Raises | |||
| Back | Seated Cable Pulldowns | |||
| Abs | Floor Crunches with weight | |||
| Special Instructions | ||||
| Start your 1st set with 12 reps, then progressively add weight while dropping reps. Do 3 sets per exercise. Repeat workout 3 times per week |
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