Day 1: Legs and Shoulders
1. Leg Press Machine 3 sets x 8-10
2. Leg Extension Machine: 4 sets x 10-15 reps
3. Leg Curl Machine: 4 sets x 10-15 reps
4. Seated Shoulder Press Machine: 4 sets x 8-12 reps
5. Dumbbell shoulder press seated 3 sets x 8-12 reps
Day 2: Biceps Forearms and Chest
1...