# My Plan

## Monday

Chest Press · Triceps Pushdown · Bicep Curl (Standing) · Cable Row (Seated) · Lat Pulldown (Full ROM)

### Workout

- 1 × 1 Chest Press - Machine
- 1 × 1 Triceps Pushdown - Cable Rope
- 1 × 1 Bicep Curl (Standing) - Cable
- 1 × 0 Cable Row (Seated) - Cable
- 1 × 0 Lat Pulldown (Full ROM) - Cable


## Tuesday

Leg Press (Lying) · Leg Curl · Hip Thrust · Leg Extension · Hip Abduction · Pallof Press

### Workout

- 3 × 8-10 Leg Press (Lying) - Machine
- 3 × 10-12 Leg Curl - Machine
- 3 × 6-8 Hip Thrust - Smith Machine
- 3 × 10-12 Leg Extension - Machine
- 3 × 10-12 Hip Abduction - Machine
- 3 × 8-10 Pallof Press - Cable


## Thursday


## Friday