WORKOUT 1

stretches

ABS
Seated Crunches
3x15 /30lbs

DB Side bends
3x15 / 15

Leg Raises
3x12 /no wt.

LEGS
DB ATF squats
3 x8 /10

seated leg extensions (quads)
3 x 15 /30

Leg Press
3x15 /130

Calf plate
3x15 /130

BACK
DB Bentover Row
3x12 /10

seated back cable row
3x15/40

DB shrugs
3x15 /20


BICEPS

DB curls
3 x12 /10

DB Concentration Curls
3x6/10

DB Drag Curls
3x12 /10