Day 1: Lower body

Superset: Leg Extension with Leg

Curls 312-18

Leg Press: 312-18

Superset: Squats with Switch

Lunges 312-18

Leg Press Unilateral: 312-18

Superset: Glute Extension with Stif

Legged Deadlifts: 312-18

Abduction Machine: 312-18

Day 4: Upper Body

Machine with Pop Squats 312-18

Chest Press Machine: 312-18

Superset: Walking Dumbbell

Superset: Front Raises with Seated

Rows: 312-18

Shoulder Press: 312-18

Inclined Lateral Raises: 312-18

Adduction Machine 312-18

Day 2: Upper Body

Squats: 312-18

Superset: Lunges on the Smith

Lunges with Free Weight Walking

Lunges 312-18

Day 5: Lower Body

Pullovers: 312-18

Lying Hamstring Curls: 312-18

18

Seated Leg Curls: 312-18

Machine Shoulder Press: 312-18

Stif Legged Deadlifts: 312-18

Superset: Front Raises with

Lunges on Smith Machine: 312-18

Adduction Machine: 312-18

Superset: Back Row Machine 312-

Shoulder Side Raises 312-18

Superset: Cable Pushdowns with

Body Dips 312-18

Day 3: Lower Body

Cardio:

40 to 50 minutes of cardio on the

Bike or Elliptical Machine 5x a week

Lunges: 312-18