@Gym Routine | Linktree

Leg Press — 4 x 18

Rest 45 seconds

Leg Extension — 3 x 18

Rest 45 seconds

Dumbbell Lunges — 3 x 15 per leg

Rest 45 seconds

Dumbbell Bicep Curls — 3 x 15

Rest 45 seconds

Hammer Curls — 3 x 12

Rest 45 seconds

Calf Raise Machine — 3 x 20

Rest 30 seconds

Monday

Seated Leg Curl — 4 x 18

Rest 45 seconds

Machine Chest Press — 3 x 15

Rest 45 seconds

Pec Deck / Fly Machine — 3 x 15

Rest 45 seconds

Dumbbell Flat Chest Press — 3 x 12

Rest 45 seconds

Dumbbell Hammer Curls — 3 x 15

Rest 45 seconds

Tuesday

Leg Press — 4 x 20

Rest 30 seconds

Seated Row Machine — 3 x 15

Rest 30 seconds

Lat Pulldown Machine — 3 x 15

Rest 30 seconds

Shoulder Press Machine — 3 x 15

Rest 30 seconds

Lateral Raise Machine — 3 x 15

Rest 30 seconds

Dumbbell Bicep Curls — 3 x 15

Rest 30 seconds

Wednsday

Leg Extension — 4 x 18

Rest 45 seconds

Seated Leg Curl — 3 x 15

Rest 45 seconds

Tricep Pushdown Machine — 3 x 15

Rest 45 seconds

Dumbbell Step-Ups — 3 x 15 per leg

Rest 45 seconds

Dumbbell Curls (any style) — 3 x 15

Rest 45 seconds

Thursday

Glute Machine — 3 x 18

Rest 45 seconds

Inner / Outer Thigh Machine — 3 x 15 each

Rest 45 seconds

Machine Shoulder Press — 3 x 12

Rest 45 seconds

Any Curl Variation — 3 x 15

Rest 45 seconds

Friday (Optional)

Extra Leg Press — 2 x 15

Rest 45 seconds

Tricep Pushdown — 2 x 15

Rest 45 seconds

Lat Pulldown — 2 x 12

Rest 45 seconds

Dumbbell Bicep Curls — 2 x 12

Rest 45 seconds

Machine Shoulder Press — 2 x 12

Rest 45 seconds

Calf Raise Machine — 2 x 20

Rest 30 seconds

Backup

@Gym Routine

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