LEG 1

Workout

Squat

Equipment: Barbell, Full Gym

Squat

4 Sets

15-12-8-8 Reps

2 Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

3 Sets

8-10 Reps

1.5 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

10-10-10 Reps

1.5 Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

4 Sets

8-10- وزن Reps

1.5 Rest

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

Oblique Floor Crunches

3 Sets

30-40 كل ناحية Reps

45 SEC Rest

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

Tuck Crunch

4 Sets

اقصى عدد Reps

30 SEC Rest

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

Weighted Front Plank

3- بدون وزن Sets

60 SEC Reps

45 SEC Rest

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UPPER PULL 1