FM 21, LL

Keep rest periods to 30-45 seconds on each set. take 90 seconds between exercises. Use a log book and try and beat the weights from previous session.

1

Walking, Treadmill

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

5 minute super slow warm up

3

Goblet Squat

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

5

Smith Machine Calf Raise

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

25 Reps

25 Reps

15 Reps

10 Reps

7

EZ Bar Curl

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Follow instructions below.

9

Standing One-Arm Dumbbell Triceps Extension

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

10 Reps

10 Reps

25 Reps

50 reps

2

Leg Extensions

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

25 Reps

25 Reps

Rep information

Drop the weight on sets 3 and 4.

4

Seated Hamstring

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

12 Reps

12 Reps

12 Reps

12 Reps

8

Biceps Curl To Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Follow instructions below.

10

Walking, Treadmill

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

Rep information

15 minutes low intensity warm down on incline treadmill or bike. Keep heart rate between 120-125 if possible.

15 Reps

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