Sheet 1
Leg Press
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Chest Press Machine
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Leg Extensions
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Lat Pulldown mid grip
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Donkey Kicks
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Shoulder Press d'bell
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Hamstring Curls
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Seated Row Machine
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Squats
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Hip Thrusts
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Deadlift
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps
Lunges
Set 1
Set 2
Set 3
Notes
Weight in KG/ILBs
10-12 reps