.
EXERCISE
.
…………………………………………………………..
1.
Squats
2.
Walking Lunges
3.
Walking Lunges Backwards With Catslide (1)
4.
Barbell Row
5.
One Hand Row With Dumbbell
6.
Face-Pull
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
6
3
6
4
4
4
4
4
20
4
20
4
16
4
16
3
8
3
8
3
8
3
8
3
10
3
10
3
10
3
10
3
8
3
8
3
8
3
8
2
12
2
12
2
12
2
12

(1) (8 reps with each leg before switching)