Class Pass Striking Beauties

Day 1- Legs

Leg extensionx4 sets
20-30, 20-30, 15-20

Barbell squatsx3 sets
20-30, 15-20, 15-20

Ham string curlsx3 sets (prone or seated)
20-30, 15-20, 15-20

Leg pressx3sets
35-50, 25-50, 15-50



Day 2- Chest/shoulders/triceps

Chest-
3 sets flat chest flies dumbbells
20-30 reps, 20-30, 15-20

Incline dumbbell press x3 sets
15-20, 15-20, 12-15

Shoulders -
Side laterals dumbbells
 20-30 reps, 15-20, 15-20
 
Face pulls (with rope attachment)
15-20 3 sets

Triceps -
Overhead extensions
15-20 3 sets

Pushups till failure
1 set


Day 3 - Back/biceps

Wide lat pull downx3
20-30,15-20, 15-20

Single Dumbbell rows x3
20-30, 15-20, 15-20

Straight arm pullover x 4
20-30, 20-30, 15-20, 15-20 (15-25 second rest between set)


Ez curl bar x3
20-30, 20-30, 15-20



Day 4 - Legs

Leg extension x3 sets
15-20, 15-20, 15-20

Sumo Deadlift x 3 sets
20-30, 15-20, 12-20

Lunges x 3 sets
20-30, 15-20, 12-15

Goblet squats x3 sets
15-20, 15-20, 15-20





DISCLAIMER:
I am not an authorized medical professional. I can not diagnose or treat physical ailments. Following a workout plan or diet is by your own accord is by my own recommendations based on knowledge and experience. Please let me be aware of prior injuries, allergies, or concerns concerning workouts or diet.