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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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