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CHEST

Pec deck

3 sets

8 reps

BACK

Shrugs

3 sets

2 reps

SHOULDERS

Front dumbbell raise

4 sets

8 reps

BICEPS

Hammer curl

4 sets

6 reps

TRICEPS

Single arm cable pushdown

4 sets

2 reps

QUADS

Lunge

2 sets

4 reps

HAMSTRINGS

Straight leg deadlift

3 sets

12 reps

CALVES

Seated calf raise

4 sets

1 rep

GLUTES

Hip thrust

5 sets

1 rep

ABS

Crunches

2 sets

8 reps