Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes
 Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20

1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)
Notes Notes

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20

1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)
Notes Notes

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20

1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)

Notes Notes

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20

1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)

Notes Notes