Lower Body Workout * Back squat 3x10 * Leg Press 3x10 * Deadlifts 3x8 * Leg Extensions 2x12 * Seated Leg Curls 2x12 * Seated Calf Raises 2x12 Upper Body Workout * Bench Press 3x10 * Standing Military Press 3x10 * Preacher Curl 3x10 * Wide-Grip Lat Pulldowns 3x10 * Dips 2x10 * Chin-ups 2x5 Core Workout * Bicycle Crunches 3x12 (each side) * Cable Crunch 3x10 * Standing Plate Twists 3x10 (Each side) * Russian Twists 3x10 (Each side) * Plank 3x45 seconds * Side Plank 3x 30 seconds