F

Program

Fundamentals

L
Lever Seated Leg Press
Lever Seated Leg Press

2 sets - 14-16 reps

Lever Leg Extension
Lever Leg Extension

2 sets - 10 reps

Lever Seated Leg Curl
Lever Seated Leg Curl

2 sets - 10-14 reps

Adductor
Adductor

2 sets - 13-15 reps

Lever Seated Calf Raise
Lever Seated Calf Raise

2 sets - 14 reps

Cable Kneeling Crunch
Cable Kneeling Crunch

2 sets - 14-17 reps

Lever Total Abdominal Crunch
Lever Total Abdominal Crunch

2 sets - 6-14 reps

P
Incline Bench Press
Incline Bench Press

3 sets - 6-8 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 8-11 reps

Cable One Arm Lateral Raise
Cable One Arm Lateral Raise

3 sets - 14-15 reps

Incline Bench Press
Incline Bench Press

3 sets - 5-8 reps

Lever Military Press
Lever Military Press

3 sets - 7-10 reps

Lever Pec Deck Fly
Lever Pec Deck Fly

3 sets - 8-12 reps

Delts Machine
Delts Machine

3 sets - 5-9 reps

P
Lever Preacher Curl
Lever Preacher Curl

3 sets - 8-9 reps

Lever Front Pulldown
Lever Front Pulldown

3 sets - 9 reps

Shrug
Shrug

3 sets - 14 reps

Straight Back Seated Row
Straight Back Seated Row

3 sets - 6-9 reps

Lever Seated Reverse Fly
Lever Seated Reverse Fly

3 sets - 8-9 reps

Cable Standing Wrist Curl
Cable Standing Wrist Curl

3 sets - 10 reps

Cable Standing Reverse Grip Curl
Cable Standing Reverse Grip Curl

3 sets - 7 reps

Cable Standing Wrist Reverse Curl
Cable Standing Wrist Reverse Curl

3 sets

45 degrees Back Extension
45 degrees Back Extension

2 sets - 15-16 reps

Alternate Biceps Curl
Alternate Biceps Curl

3 sets - 14 reps

Workouts in program

L

Legs Day 🦵🫠

7 Exercises

P

Push day 🪞

7 Exercises

P

Pull Day 🧱

10 Exercises

More Workouts...