SESSION I | fasted cardio
30 minutes [heart rate at 120-140bpm)
SESSION II | LEGS & SHOULDERS
warm up
- Treadmill Incline Walk | 5 minutes
- Seated Leg Extension | 15, 15, 12, 12
- Front Squat | 12, 12, 10, 10
- Dumbbell RDL | 15, 15, 12, 12
- Lying Hamstring Curl | 12, 12, 10, 10
- Walking Dumbbell Lunge | 20, 20, 20, 20
- Seated Barbell Military Press | 10, 10, 10, 10
- Dumbbell Lateral Raise | 12, 12, 12, 12
- Seated Dumbbell Press | 10, 10, 10, 10
- Cable Front Raise [rope attachment] | 15, 15, 12, 12
- Standing Calf Raise | 15, 15, 15, 15, 15
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