Day 1 – Legs
Squats 4 X 12
Front Squats 4 X 12
Walking Lunges 4 X 12 (short steps)
Step Up Lunges 4 X 12
Leg Press 4 X 12
Leg Extensions 4 X 12
Seated Calf Raises 4 x 12
Standing Calf Raises 4 x 12
Day 2 – Back/arms/abs
Pull Downs Wide Grip 4 X 12
Pull Downs Close Grip 4 X 12
Barbell Bent Over Rows 4 X 12
Dumbbell One Arm Rows 4 X 12
Barbell Curls 4 X 12
Tricep Pushdowns 4 x12
Seated Rows 4 X 12
Cable Crunches 4 X 25
Day 3 – Glutes
Wide Stance Squats 4 X 12
Romanian Deadlifts 4 X 12
Sumo Deadlifts 4 X 12
Bulgarian Lunges 4 X 12
Glute Bridges 4 X 12
Cable Kickbacks 4 X 12
Cable Abductions 4 X 12
Day 4 – Shoulders/abs
Shoulder Press 4 X 12
Lateral Raises Drop Set 4 X 12 + 16
Poliquin Lateral Raises 4 X 12
Standing Rear Delt Fly’s 4 X 12
Face Pulls 4 X 12
Turkish Getup 4 X 12
Incline Crunches 4 X 25
