A. 3 Sets of:

 

A1. 10-15 Hamstring Curls

A2. 10-15 Leg Extensions

A3. 10-15 Weighted Calf Raises

 

B. 3 Sets of:

 

B1. 10-15 Triceps Kick-backs + 10-15 Bent-over DB Rows(with heavier weight)

B2. 10-15 Sup. Biceps Curls into Arnold Press + 10-15 Neutral DB Biceps Curls(with heavier weight)

B3. 10-15 DB Side Delt Raises + 10-15 DB Front Dealt Raises + 10-15 DB Rear Delt Raises

 

C. Tabata Plank Hold