Hip Adduction (Machine)
in
SETS
WEIGHT & REPS
1
70lbs x 10 reps
2
100lbs x 10 reps
3
145lbs x 10 reps
4
175lbs x 10 reps
Hip Abduction (Machine)
out
SETS
WEIGHT & REPS
1
130lbs x 10 reps
2
130lbs x 10 reps
3
135lbs x 10 reps
4
145lbs x 12 reps
Single Leg Press (Machine)
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
40lbs x 10 reps
3
40lbs x 10 reps
Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
130lbs x 15 reps
2
150lbs x 15 reps
3
150lbs x 15 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
110lbs x 8 reps
2
110lbs x 8 reps
3
115lbs x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
10lbs x 10 reps
2
12.5lbs x 8 reps
3
15lbs x 10 reps
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
17.5lbs x 8 reps
2
20lbs x 8 reps
3
25lbs x 8 reps