@rls1369 Lower
A. Lying Leg Curl – 4x10-15
B. Back Squat – 6x6-8
C. Walking Lunge – 3x12-15
D. Machine Leg Extension – 3x10-12
E. Machine Hip Adduction – 3x10-15
F. Leg Press Calf Raise – 3x12-15
Upper
A. DB Lateral Raise – 3x10-12
B. Lat Pulldown – 3x10-12
C. Incline DB Bench Press – 3x8-12
D. Machine Chest Supported Row – 3x10-12
E1. Triceps Row Pushdown – 3x10-12
E2. DB Biceps Curl – 3x10-12
F1. Reverse Cable Fly – 3x12-15
F2. Cable Fly – 3x12-15
Full Body
A. RDL - 3x10-12
B. Bulgarian Split Squat – 3x10-12
C1. Seated DB Shoulder Press – 3x8-10
C2. Hip Thrust – 3x10-12
D1. Assisted Pull Ups– 3x10-12
D2. Low Incline DB Bench Press – 3x10-12
E1. Cable Row – 3x10-12
E2. Super ROM DB Lateral Raise- 3x12-15
