LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Lower Body Tri Set

Hip Abduction Machine 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Machine Leg Press 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Upper Body Tri set

Machine Chest-Supported Row 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

DB Bent-Elbow Lateral Raise [DF] 3 x 12

Set	reps	load	Tempo	Rest
1	12	light	controlled	30 sec
2	12	light	controlled	30 sec
3	12	light	controlled	30 sec

Front Dumbbell Raise 3 x 16

Set	reps	load	Tempo	Rest
1	16	light	controlled	30 sec
2	16	light	controlled	30 sec
3	16	light	controlled	45 sec

Intro Workout Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Lower Body Tri Set
Tri-Set x 3

LLT
Hip Abduction Machine

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

LLT
DB RDL

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

LLT
Machine Leg Press

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

Upper Body Tri set
Tri-Set x 3

LLT
Machine Chest-Supported Row

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

LLT
DB Bent-Elbow Lateral Raise [DF]

reps 12

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	12	Light	Controlled	30 sec (h:m:s)
2	12	Light	Controlled	30 sec (h:m:s)
3	12	Light	Controlled	30 sec (h:m:s)

LLT
Front Dumbbell Raise

reps 16

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Light	Controlled	30 sec (h:m:s)
2	16	Light	Controlled	30 sec (h:m:s)
3	16	Light	Controlled	45 sec (h:m:s)