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| Workout 10 |
| Set #1 |
| Set #2 |
| Set #3 | |||
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| Weight |
| Reps | Weight |
| Reps | Weight |
| Reps |
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| Wide Squat |
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| Calf Raise |
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| Reverse Crunch |
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| Lying Trunk Rotation |
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| Workout 11 |
| Set #1 |
| Set #2 |
| Set #3 | |||
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| Weight |
| Reps | Weight |
| Reps | Weight |
| Reps |
| Flat Chest Press |
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| 60º Incline Press |
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| Lying Triceps Extension |
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| 60º Incline Triceps Extension |
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| Single Arm Row |
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| Standing Curl |
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| 60º Incline Curl |
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| Workout 12 |
| Set #1 |
| Set #2 |
| Set #3 | |||
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| Weight |
| Reps | Weight |
| Reps | Weight |
| Reps |
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| Wide Squat |
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| Calf Raise |
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| Reverse Crunch |
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| Lying Trunk Rotation |
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| Workout 13 |
| Set #1 |
| Set #2 |
| Set #3 | |||
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| Weight |
| Reps | Weight |
| Reps | Weight |
| Reps |
| Flat Fly |
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| Flat Chest Press |
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| Seated Overhead Press Bilateral |
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| Lying Triceps Extension |
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| Overhead Triceps Extension |
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| Single Arm Row |
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| Wide Row |
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| Standing Curl |
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| Scott Curl |
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| Workout 14 |
| Set #1 |
| Set #2 |
| Set #3 | |||
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| Weight |
| Reps | Weight |
| Reps | Weight |
| Reps |
| Wide Squat |
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| Reverse Lunge |
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| Calf Raise |
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| Reverse Crunch |
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| Lying Trunk Rotation |
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11
