-15 minutes on the step master
- 5 Sets of squats- 6 reps
- 5 sets of leg curls- 6 reps
- 5 sets of leg extensions- 6 reps
- 5 sets of calf raises- high reps
- 5 sets of Lunges
- Incline Bench- 5 Sets- 6 Reps
- Bench- 5 Sets- 6 Reps
- Shoulder Press- 5 Sets- 6 Reps
- Cable push downs- 5 Sets- 6 Reps
- Dips- Max out 3 Set
- Behind the back Dips on bench- Max Out 4 Sets
- Reverse grip one arm cable push downs- 5 Sets- high Reps
- Pullups- Max Out- 3 Sets
- Incline lever row- 5 Sets- 6 Reps
- Incline Dumbell Curls- 5 Sets- 6 Reps
- Curling Bar- 5 Sets- 6 Reps
- Cable one arm Curls- 5 Sets- high Reps
- Upright rows- 5 Sets- 6 Reps
- One arm Dumbell rows- 5 sets
- Shrugs- 5 Sets
- Reverse lunges on the smith machine
- 4 sets of 10
- Single leg side jumps over bench 4 Sets of 20
- Cable hamstring curls- 3 Sets of 10
- Cable donkey kicks- 3 Sets of 12
- Tour the gym lunges- 3 sets
- Close grip cable push downs- 5 Sets of 6
- Curling bar- 5 Sets of 6
- Reverse grip cable push downs- 5 Sets of 6
- Dumbell Curls- 5 Sets of 6
- Abs
- Single leg side leg press- 4 Sets of 8
- Frog leg press- 4 Sets of 12
- Single leg hip ups- 3 Sets of 10
- Curtsy lunges- 3 Sets of 20
- Calf raises- 4 Sets high reps