1

23

4

5

6

7

8

9

10

11

12

13

14

15

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17

18

19

20

21

22

23

24

25

26

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30

A B C D E F G H I J K L M N O P Q R S T U

Goal REPS/SET Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps

1 Squat Barbell Narrow 122 Leg Press Dumbbell Shoulder 103 Leg Ext Machine Wide 84 Hack Squat Pwr Rack 65 Smith 126 12

1 Lunge Barbell Straight 122 Deadlift Dumbbell Bent knee 103 Leg curl Machine Walk 84 Good Morn Cable Stand 65 Back Ext Smith Step 126 12

1 Standing Barbell Narrow 122 Seated Dumbell Shoulder 103 Donkey Machine Wide 84 Cable 65 Leg Sled 126 12

1 Crunch Barbell Floor 122 Rev crunch Dumbbell Incl Declin 103 Hip lifts Crn Mach Side 84 V-Up Rot Mach Hanging 65 Bicycle Cable S. Ball 126 12

QUADS

HAMS

CALVES

ABS

LOWER BODY EXERCISES 4 WEEK PLAN v8

MODWTEX

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