# FTM

## Legs + Chests/Shoulders 

Leg Press · Bench Press · Lateral Raise · Deadlift (Romanian) · Lat Pulldown (Wide-Grip) · Triceps Pushdown

### Workout

- 3 × 8-12 Leg Press - Machine
- 3 × 8-12 Bench Press - Dumbbell
- 3 × 12-15 Lateral Raise - Dumbbell
- 2 × 8-12 Deadlift (Romanian) - Dumbbell
- 3 × 8-12 Lat Pulldown (Wide-Grip) - Cable
- 2 × 10-15 Triceps Pushdown - Cable

### Main Course


## Legs + Back/Shoulders


## Full Body