EXERCISE SETS REPS INTENSITY

DL
SQUAT ALT
LEG CURLS 3 8 9
SPLIT SQUATS 3 8 9
RDL 3 15 7
CALVES 3 8+ P 11
ABS 3F 10

EXERCISE SETS REPS INTENSITY

BENCH
INCLINE DB BENCH 2 8 (DS LAST) 9->12
SMITH OHP 3 8 9
CABLE LATERALS 3 20 9
FRONT DELT 3 15 9
TRICEPS KICKBACKS 3 15 11
JM PRESS 4 8 9

EXERCISE SETS REPS INTENSITY

DB ROW 3 8 9
DB INCLINE ROW 3 10 (DS LAST) 9->12
PULLOVER 3 10 9
REAR DELT FLY 3 15 + P 9
HAMMER CURLS 3 12 + P 9
PREACHER CURLS 3 10 (DS LAST) 11

EXERCISE SETS REPS INTENSITY

SQUAT
DL
LEG CURLS 3 8 9
LEG EXTENSIONS 3 10 + P 9
DB RDL 3 15 7
CALVES 3 8+ P 11
ABS 3F 10

EXERCISE SETS REPS INTENSITY

BENCH
CHEST MACHINE 3 10 9
DECLINE PRESS 3 10 9
CHEST FLY 3 8 (DS LAST) 9
DB LATERALS 3 15 9
DB Y RAISES 3 12 11
OH ROPE EXTENSIONS 3 12 9
ROPE PUSHDOWN 3 10 9