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Last Updated on January 7, 2021
- Squats: 12-15 reps 4 sets 70kg
- Pull-ups: 12-15 reps x 4 sets Body weight
- Reverse lunges: 12-15 reps x 4 sets 50kg
- Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
- Lying hamstring curl: 12-15 reps x 4 sets 45kg
- Lateral raises: 12-15 reps x 4 sets 8kg
- Calf raises: 12-15 reps x 4 sets 65kg
- Hanging leg raises: 12-reps x 4 sets
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