Mon- Legs

Wed - CST
Fri - Back Biceps
Abs & Wildcard
40 mins Cardio & Abs

Legs

1) a.4 sets of squats + 2 sets of leg presses

- Start with a warm up set of FREE SQUATS
- Set 1 : 12 reps
- Set 2 : 10 reps, more weight
- Set 3 : 8-10 reps, more weight
- Set 4 : 6-8 reps, more weight

1) b.Leg press :
-Set 1 : 12 reps
-Set 2 : 10 reps, more weight

2)Leg Extension
-Set 1 : 12 reps
-Set 2: 10 reps, more weight
-Set 3: 10 reps
-Set 4: 6-8 reps, more weight

3)Lunges
-Set 1 : 12 reps
-Set 2 : 10 reps, more weight
-Set 3 : 8 reps, more weight

4)Hamstring Curl
-Set 1 : 12 reps
-Set 2 : 10 reps, more weight
-Set 3 : 10 reps
-Set 4 : 8 reps, more weight

5) Calf raises (Optional)

Go till 80% of failure for 3 sets