Variations Sets Reps Mood Points to note

( Notes )
Lower body

1. Squats
2. Leg press
3. Leg extensions
4. Lying leg curls
5. Standing calf raise
Upper body

1. Bench press
2. T bar rows
3. DB overhead press
4. Lat pull down
5. Preacher curls
6. Triceps push away
7. DB shrugs
Arms

1. Hammer curls
2. Rope push downs
3. Ez barbell bicep curls (wide grip)
4. Overhead tricep extensions
5. Cable curls
Lower body

1. Deadlift
2. Leg extensions
3. DB lunges
4. Leg press
5. Seated DB calf raise

Upper body

1. Incline DB chest press

2. Seated cable rows
3. DB lateral raises
4. Face pulls
5. Incline bench bicep curls
6. Triceps push down
7. Barbell shrugs