Arsenal Leg Extension:
50×30-30
100×12
120×12
120×12
120×12
Squats (mid stance):
135×10
135×10
225×10
315×3
315×3
315×3
315×5
Deadlift:
225×10
315×10
315×10
315×10
Conventional Deadlift:
315×10
Seated Calf Raise:
180×20
180×20
180×20
180×20
Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10 (quad focus: low narrow stance)
90×5 (ham)
90×5 (quad)
135×5 (ham)
135×5 (quad)
TG Plate Loaded Rear Kick:
135×12
225×12
225×12
Kneeling Shrugs (using TG Plate Loaded Deadlift):
360×10
450×10
540×10
590×10
640×10
640×10-540×10
Seated Ab Crunch Machine:
50×10
100×10
120×10
120×10
Reverse Hypers:
165×10
165×10
165×10
165×10
Walking Lunges:
×20 (10+10)
×20 (10+10)
×20 (10+10)
Band Pull-Aparts:
×25-25-25
Duration: 90 minutes