| Abs | crunches | 3×8-20 |
| Legs | squatsLeg extension | 1×20 + 2×8-121×20 + 2×8-12 |
| Back | PulldownsLow cable rows | 1×20 + 2×8-121×20 + 2×8-12 |
| Chest | incline bench pressIncline dumbbell press | 1×20 + 2×8-121×20 + 2×8-12 |
| Shoulders | Front presses | 1×20 + 2×8-12 |
| Biceps | standing curls | 1×20 + 2×8-12 |
| Triceps | Pushdowns | 1×20 + 2×8-12 |
| Calves | Standing Raises | 1×20 + 2×8-20 |
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