Monday

 

Day 1: Lower Body & Core

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2. Squats (Free weights or Smith machine): 3 sets x 8-10 reps.
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5. Leg Press: 3 sets x 10-12 reps.
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8. Leg Extensions Machine: 3 sets x 10-12 reps.
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11. Leg Curls (machine): 3 sets x 12 reps.
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14. Calf Raises: 3 sets x 15 reps.
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17. Plank: 3 x 1-minute holds.
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20. Russian Twists (with light medicine ball): 3 sets x 15 reps per side.
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23. Deadlifts: 3 sets x 8-10 reps.