Exercise Type of 1RM 70-85% of Starting # of # of Reps Days of Week

Weight RM Weight Sets

Barbell Squat Lower Body- 135lbs 94.5-115 95lbs 3 sets 8 reps M/T/T
Free Weight lbs

Walking Lower Body- 30lbs in 21-25lbs 25lbs 3 sets 12 reps M/T/T

lunges Body wt and each hand ea. leg
dumbell

Leg Lower Body 120lbs 84-102 lbs 90lbs 3 sets 12-15 M/T/T
Extension Machine reps

Crab Walks Lower Body- Heavy 10-15 crab Heavy 3 sets 12 reps M/T/T
Bodyweight Resistance walks resistance
w/bands band- 20
reps

Lat Pulldown Upper Body- 90lbs 63-76.5lbs 70lbs 3 sets 8 reps M/T/T
Machine

Chest press Upper 90lbs 63-76.5lbs 70lbs 3 sets 8 reps M/T/T

body-Machi
ne or free
weight

Tricep Upper body- 70lbs 49-59.5lbs 50lbs 3 sets 12 reps M/T/T

Pulldown Machine

Preacher Upper Body- 30lbs 21-25.5lbs 25lbs 3 sets 8 reps M/T/T

Curls Machine

Russian Core w/ 20 reps 15 per 20lb 3 sets 15 reps M/T/T

Twists weight max each side kettlebell ea. side
kettlebell side

Turkish Get Core w/ 5 reps 1-2 per 15lb 3 sets 2 reps ea. M/T/T
Up weight each side side kettlebell side
kettlebell