Legs
| Exercise | Sets | Reps | Rest (seconds) | |
| Super Set 1 | Leg Curl | 3 | 10-12 | |
| 2 | Leg Extension | 3 | 10-12 | 90 |
| Squats | 4 | 6-8 | 90 | |
| Lunges | 3 | 30 (15 per leg) | 90 | |
| Dumbbell Deadlifts | 4 | 6-8 | 90 | |
| Leg Press | 2 | 25 | 90 | |
| Calf Press | 4 | 15-20 | 90 |
- If you want something work for it!