Cardio 45 mins stairmarster Leg session 5 by 5 Warm up bar 10 reps 40 kg 10 reps 80 Kg 5 reps. 5 sets Smith machine squat super set Narrow stance 20kg 10 reps 4 sets Wide stance 20 kg 10 reps 4 sets Single arm DB reverse lunge 20 kg 10 reps each leg 27.5 kg 10 reps 30kg 10 reps 37 kg 10 rep Landmine Squats and RDl superset 20 kg 4 sets 10 reps 15 reps 20 reps 25 reps Glue drive 40 kg 10 rep 5 sets
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