monday ∙ glutes

• 4x10 abductor chair
• 4x10 sumo squat
• 4x10 hip abduction
• 4x10 leg press 45º
• 30min treadmill

tuesday ∙ biceps + chest

• 4x10 fly machine
• 4x10 biceps halter
• 4x10 chest press
• 4x10 biceps pulley
• 30min treadmill
• abdominal crunches

wednesday ∙ quads + calf

• 4x10 leg press 45º
• 4x10 leg curl
• 4x10 leg extension
• 4x10 seated calf raise
• 30min treadmill

thursday ∙ triceps + back

• 4x10 fly machine
• 4x10 triceps pulley
• 4x10 sited rower
• 4x10 french press
• 30min treadmill
• abdominal crunches

friday ∙ glutes

• 4x10 abductor chair
• 4x10 sumo squat
• 4x10 hip abduction
• 4x10 leg press 45º
• 30min treadmill