First day

Workout

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

2-3 Sets

10-12 Reps

45" Rest

Squat

Equipment: Barbell, Full Gym

Squat

3 Sets

8-10 Reps

45-60" Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

3 Sets

8-10 Reps

45" Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

2-3 Sets

10-12 Reps

45" Rest

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

Bicycle Crunch

3-4 Sets

12 Reps

45" Rest

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