.
EXERCISE
.
………………………………………………
1.
Squats
2.
Hiptrusters with Rubber Band
3.
Legpress
4.
Lats Pulldown
5.
Cabel Row
6.
Face-Pull
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
8-10
3
8-10
3
8-10
3
8-10
3
12
3
12
3
12
3
12
3
15
3
15
3
15
3
15
3
12-15
3
12-15
3
12-15
3
12-15
3
10
3
10
3
10
3
10
3
10-12
3
10-12
3
10-12
3
10-12