Whole body and Cardio 3x Weekly Warmup: 30min Cycle Cooldown: 15min Cycle
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
24lb
15x
24kg
15x
24kg
15x
|
45 | 1080 |
| 2 | Leg Extensions |
15kg
15x
15kg
15x
15kg
15x
|
45 | 675 |
| 3 | Incline Chest Press |
24kg
15x
24kg
15x
24kg
15x
|
45 | 1080 |
| 4 | Seated Leg Curl |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 5 | Triceps Pushdown with Rope |
18kg
15x
18kg
15x
18kg
0x
|
30 | 540 |
| 6 | Shoulder Press Machine |
12kg
15x
12kg
15x
12kg
15x
|
45 | 540 |
| 7 | Leg Press Machine |
120kg
15x
120kg
15x
120kg
15x
|
45 | 5400 |
| 8 | Butterfly Machine |
24kg
15x
24kg
15x
24kg
15x
|
45 | 1080 |
| 9 | Seated Cable Rows |
36kg
15x
36kg
15x
36kg
15x
|
45 | 1620 |
| 10 | Leg Raises |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| Total | 525 | 13365 | ||