Exercise

Sets

Reps

Rest

Squats 5 6 60 Seconds
Leg Press (wide stance) 4 8 60 Seconds
Pop Squats s/s Walking Lunges 4 8-10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Ankle taps/crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 5 6 60 Seconds
Assisted Pull-Ups 4 8 60 Seconds
Bench dips s/s Dumbbell Lateral Raises 5 8-10 60 Seconds
Should press (machine) 4 15 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-Knives 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 4 10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Kick Backs 4 30 seconds 60 Seconds
Fire Hydrants 4 30 seconds 60 Seconds
Ankle taps s/s crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 4 10 60 Seconds
Lat Pull Down 4 10 60 Seconds
Tricep push-down s/s face-pulls 4 12 60 Seconds
Barbell curl s/s upright rows 4 12 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-knives 4 45 seconds 60 Seconds

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