- Back Squat:
- 8 sets x 6-10 reps (rest 45 seconds)
- 2 Set Superset:
- Leg Extensions: 10-15 reps
- Leg Curls: 10-15 reps (rest 30-45 seconds)
- Standing Dumbbell Press:
- 8 sets x 6-10 reps (rest 45 seconds)
- Bent-Over Barbell Row:
- 8 sets x 6-10 reps (rest 45 seconds)
- 2 Set Triple set:
- Cable Curl: 10-15 reps
- Face-Pulls: 10-15 reps
- Diamond Push-Ups: 10-15 reps (rest 30-45 seconds)
- Core:
- Hanging Knee Raises: 100 reps