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6:30 AM

  • Leg Extensions 3 x 10;
  • Seated Leg Curls 3 x 10;
  • Lat Pull Down 3 x 10;
  • Seated Rows 3 x 10;
  • Machine Chest Flys 3 x 10;
  • Rear-Delt Flys 3 x 10;
  • Dumbbell Front Raises 3 x 10;
  • Dumbbell Lateral Raises 3 x 10;
  • Machine Shoulder Presses 3 x 10;
  • Machine Preacher Curls 3 x 10;
  • Machine Triceps Extensions 3 x 10;
  • Wrist Curls 3 x 10;
  • Reverse Wrist Curls 3 x 10;
  • Outer Hip Machine 3 x 10;
  • Inner Hip Machine 3 x 10;
  • Straight-Leg Crunches 1 x 10;
  • Reverse Crunches 1 x 10;
  • Oblique Crunches 1 x 10;
  • Hyper Extension 3 x 10;
  • 20-minutes Cardio Treadmill Hill Program