1
23
4
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6
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10
11
12
13
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19
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23
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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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