| # | Exercise name | Target Area | Reps | Weight |
|---|---|---|---|---|
| 1 | Back extension | back | 12 | 50 lbs |
| 2 | Back extension | back | 12 | 60 lbs |
| 3 | Back extension | back | 12 | 70 lbs |
| 4 | Calf raises | legs | 20 | 20 lbs |
| 5 | Calf raises | legs | 20 | 20 lbs |
| 6 | Glutes | legs | 20 | 80 lbs |
| 7 | Glutes | legs | 10 | 70 lbs |
| 8 | Glutes | legs | 20 | 70 lbs |
| 9 | Leg Press | legs | 12 | 90 lbs |
| 10 | Leg Press | legs | 12 | 100 lbs |
| 11 | Leg Press | legs | 12 | 200 lbs |
| 12 | Pulldown | back | 8 | 35 lbs |
| 13 | Pulldown | back | 10 | 35 lbs |
| 14 | Pulldown | back | 12 | 40 lbs |
| 15 | Row | back | 8 | 50 lbs |
| 16 | Row | back | 8 | 50 lbs |
| 17 | Row | back | 8 | 55 lbs |
| 18 | Seated leg curl | legs | 8 | 50 lbs |
| 19 | Seated leg curl | legs | 8 | 55 lbs |
| 20 | Seated leg curl | legs | 12 | 60 lbs |
| 21 | Squats | legs | 25 | 25 lbs |
| 22 | Squats | legs | 25 | 25 lbs |
| 23 | Squats | legs | 25 | 25 lbs |
| 24 | Squats | legs | 25 | 25 lbs |