Full Body Exercise Program

	Sets	Reps
Leg Press or Squat	3	10 - 12
Lying Hamstring Curl	3	10 - 12
Leg Extensions	2	10
Calve Raises	3	10
Bench Press	3	10
Incline Dumbbell Press	2	10
Pec Dec or Dumbbell Flys	2	12
Lat Pulldowns	3	10 - 12
Seated Row	3	12
Hyperextensions	2	10
Machine Shoulder Press	3	10 - 12
Side Laterals	2	12
Front Raises	2	12
Tricep Pushdowns	3	12
Alternate Bicep Curl	3	12
Ab Crunches	3
Lower Leg Lifts	3

 Leg Press

 

Squat

 

Hamstring Curl

 

Leg Extensions

 

Calve Raises

Bench Press

 

Incline Press

 

Pec Dec

 

Dumbell Flys

 

Lat Pulldown

 

Seated Row

  

Hyperextensions

 

Shoulder Press

 

Side Laterals

 

Front Raises

 

Tricep Pushdown

 

Alternate Bicep Curl

 

Abdominal Crunches

 

Lower Leg Lifts