Legs and Arms

2 x Asezari de incalzire 20-15 reps

Abs and back

3 x sit-up/ Standard Crunch 12-20

4 x Asezari cu o greutate moderata 1215 reps

5 x Fandare cu un picior pe scaun cu
grutate 5 reps

3x Decline Crunch 12-20

3 x Leg press 12-15 reps

2x Plank 1 min

3 x Seated leg curl 12- 15reps

3x PLATE TWIST 15-20

2 x Pallof Press 12- 20

3 x Hip thrust 12-15 reps

4x Leg drops 12-15

3 x Lying leg curl 15-20reps

INCLINE BENCH PULL

3 x Abduction Machine 15-20 reps

LEVERAGE HIGH ROW

Push up 20 reps

ONE-ARM DUMBBELL ROW

3 x Jump rope 1 min

4 x Donkey Kicks 8-12 reps

2 x Straight Bar Tricep Press Down 1215reps

2 x Seated Cable Row 12-15 reps

Bench dips

CABLE SHRUGS