Monday: Legs
Leg Press 3 x 30
Walking Lunges 3×30
Leg Curl Seated 4 x 15
Stiff Legged 3 x 15
Reverse Lunges 3×15
Tuesday: Shoulders
Dumbbell Shoulder Press 3 x 15
Side Laterals 3x 15
Rear Delts 3 x 15
Upright Rows 3x 15
Wednesday: Cardio
HIIT – 30mins (10 intervals + 5mins warm-up)
Thursday: Back/Glutes
Lat Pull Downs 3 x15
One Arm Cable Rows 3×15
Pullups 2×12
Stiff Legged 3 x 15
Squats 3x 15
Reverse Lunges 3 x 15
Friday: Cardio
HIIT – 30mins (10 intervals + 5mins warm-up)
Saturday: Glutes
Stiff Legged 3 x 15
Squats 3x 15
Reverse Lunges 3 x 15
Sunday – Rest Day
Recovery day or light cardio
