Day 1 – leg focus

Workout

Leg Press

Equipment: Full Gym, Machine

Leg Press

3 Sets

12 Reps

3 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

Standing Barbell Calf Raise

3 Sets

Failure Reps

3 mins Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

7 Reps

3 Rest

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

3 Sets

10 Reps

3 Rest

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

EZ Bar Preacher Curl

3 Sets

8 Reps

3 Rest

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

3 Sets

10 Reps

3 Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

3 Sets

8 Reps

3 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

8 Reps

3 Rest

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Day 2 – Arms and shoulders only HAMSTRINGS/GLUTES