1st month

1.

Compound Legs Leg Press 12/ 10/ 8/ (90,110,130)
Quads Leg Extensions 12/ 10/ 8/ (48,56,72)
Hamstrings Lying Leg Curls 12/ 10/ 8/ (48,56,72)
Calves Standing Calf Raises 12/ 10/ 8/ (48,56,72)
Lower Back Hyperextensions 12/ 10/ 8/ with 5kg
Chest Barbell Bench Press 12/ 10/ 8/ with 10kg, 10,6,5
Back Latissimus Pulldowns 12/ 10/ 8/ with 40kg 10,8,30kg 10
Shoulders Dumbbell Overhead Press 12/ 10/ 8/ no weights 8, 6, 4
Biceps Barbell Curls 12/ 10/ 8/ zbar + 5kg, zbar +7.5, zbar+ 7.5
Triceps Rope Tricep Pushdowns 12/ 10/ 8/ (20+ , 20+ , 20)
Abdominals Crunches 15/ 15/ 15/ (15,15,13)