.
EXERCISE
.
……………………………………………………
1.
Legg press, slow fast (1)
2.
Reverse step lunges (2)
3.
Super set, leg curl and leg extension (3)
4.
Calf raise
5.
Arnold press
6.
Cabel shoulder flys
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
13
3
13
3
13
3
12
3
8
3
6
3
20
3
20
3
16
3
16
3
12
3
10
3
14+14
3
14+14
3
12+12
3
10+10
3
8+8
3
8+8
3
20
3
20
3
16
3
16
3
12
3
8
3
16
3
16
3
12
3
10
3
6
3
4-6
3
16
3
16
3
12
3
12
3
8
3
8