<aside> 💡 You can do it!
</aside>
| Exercise | # Weight | # Sets | # Reps | Target Muscle | Notes |
|---|---|---|---|---|---|
| Sumo Squat | 40 lb dumbell | 3 | 8 | ||
| Reverse lunge | 20 lb | ||||
| Dumbbell RDL | 25 each hand | ||||
| Single leg RDL | 15 lb | ||||
| Leg Press | 25 lb each side | 3 | 10 | ||
| Hip thrust | 30 lb each side | 4 | 8 | Nic 3rd floor | |
| Squat (rack) | 10 each side | 4 | 8 | ||
| RDL (rack) | 20 each side | ||||
| Hip Abductor |
| Exercise | # Weight | # Sets | # Reps | Target Muscle | Notes |
|---|---|---|---|---|---|
| Tricep pull down | 17.5 | 4 | 8 | Machine by pull (back) machine | |
| Bicep curls | 10 | 4 | 12,10,8,6 | Do 10lb, then switch to 5lb and do until failure | |
| Bicep curls | 20 lb bar | ||||
| Shoulder curls | 15 each hand | 4 | 10 | Use bench as chair and push up | |
| Shoulder press machine | 25lbs | 4 | 10 | ||
| Assisted pull ups | 60 |
| Exercise | # Weight | # Sets | # Reps | Target Muscle | Notes |
|---|---|---|---|---|---|
| Low row | 40 | 4 | 10 | Back | Pull back sitting |
| Lat pull down | 60 | 4 | 8 | ||
| Lat raises | 5 each hand |
| Exercise | Total Time | Notes |
|---|---|---|
| Stair Master | ||
| Treadmill | 30 min. | 12 incline |
| 3.5 speed | ||
| Track |