Upper Body – DAY 1 Sets Reps Rest

A1. Seated, wide grip row 3 15-8 /

A2. Lat pulldown, wide neutral 3 15-8 /
A3. Cable pullover, kneeling 3 15-8 3min
B1. Triceps cable extension, supinated 3 15-8 /
B2. Cable pushdown, lat 3 15-8 2min
C1.Seated DB scott curl 2 15-8 /
C2. Seated DB hammer curl 2 15-8 2min
D1. Seated ext rotation (infraspinatus) 3 15-8 /
D2. Incline 55 degree DB lateral raise 3 15-8 3min
E1. Unilateral DB press, seated 2 15-8 2min
E2. Wrist extension rolls band or trap 3 incline 2 8 2min
Lower Body – DAY 2 Sets Reps Rest
A1. Unilateral leg press or Step up 3 15-8 /
A2. Leg extension 3 25-15 3min
B1. Seated Leg curl 3 8-6 /
B2. Cable hip extension or Hip machine ext 3 25-15 3min
C1. Lunges or reverse hyper 3 15-8 /
C2. Standing/seated calf raises 3 30-15 2min