LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Full Body Workout

Leg Press 3 x 20

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

Step Through Lunge 3 x 8 each side

Set	reps	load	Tempo	Rest
1	8 each side	light	controlled
2	8 each side	light	controlled
3	8 each side	light	controlled

Single Arm Cable Lat Pull Down 3 x 13 each side

Set	reps	weight_kgs	Tempo	Rest
1	13 each side	6	controlled
2	13 each side	6	controlled
3	13 each side	8	controlled

Strength – Goblet Squat 3 x 20

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

Strength – Seated Machine Row 3 x 20

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

Cable Tricep Extension 3 x 16

Set	reps	load	Tempo	Rest
1	16	light	controlled
2	16	light	controlled
3	16	light	controlled

Carolina : Full Body Workout

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Full Body Workout
Horizontal Loading

LLT
Leg Press

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

LLT
Step Through Lunge

Set	Reps	Load	Tempo	Rest
1	8 each side	Light	Controlled	(h:m:s)
2	8 each side	Light	Controlled	(h:m:s)
3	8 each side	Light	Controlled	(h:m:s)

LLT
Single Arm Cable Lat Pull Down

Set	Reps	Weight	Tempo	Rest
1	13 each side	6 kgs	Controlled	(h:m:s)
2	13 each side	6 kgs	Controlled	(h:m:s)
3	13 each side	8 kgs	Controlled	(h:m:s)

LLT
Strength – Goblet Squat

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

LLT
Strength – Seated Machine Row

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

Cable Tricep Extension

Set cable up high, use any comfortable attachment and keep elbows by sides while performing.

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