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Week One
Day One Day Two
Squat Incline Bench Press
Hack Squat Dumbbell Fly
Leg Curl Bench Press
Leg Extension French Curl
Heel Raise with Dumbbell Dumbbell Kickback
Ankle Flexion with Weight Plate Rowing Crunch w/ Ankle Weights
Stationary Lunge with Dumbbells Oblique Trunk Rotation w/ Plate


Day Three Day Four
Upright Row Seated Row with Machine
Side Deltoid Raise Dumbbell Swing
Shrug Wide Grip Row
Front Deltoid Raise One Arm Dumbbell Row
Behind Neck Press with Barbell Preacher Curl
Military Press with Dumbbells Reverse Grip Barbell Curl
Cheater Curls
Forearm Curl
Reverse Forearm Curl

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