Legs and Abs Day

Exercise 1: BACK SQUAT (3 Sets) 8-10 reps 2 Mins Rest

Exercise 2: HACK SQUAT ( 3 SETS) (8-10 REPS) ( 2MINS REST)

EXERCISE 3: LEG PRESS (7 SETS) 10-12 REPS) 30-45 SECS REST

EXERCISE 4: LEG CURL 3 SETS (10-12 REPS) (2 MINS REST)

EXERCISE 5: STIFF LEGGED DEADLIFT (3 SETS) 8-10 REPS) (2 MINS REST)

EXERCISE 6: LYING LEG CURL 7 SETS 8-12 REPS 30-45 SECS REST

ABS CIRCUIT TRAINING ( DO THE FOLLOWING EXERCISES WITHOUT REST INTEREVAL 1 SET PER EXERCISE AND REPEAT TO SET NUMBER OF REPS)

EXERCISE 7: REVERSE CRUNCH 4 SETS 14-20 REPS NO REST

EXERCISE 8: MEDICINE BALL RUSSIAN TWIST (4 SETS 14-20REPS NO REST)

EXERCISE 9: HANGING LEG RAISE (4 SETS) NO REST

FINAL EXERCISE

EXERCISE 10: MOUNTAIN CLIMBER 7 SETS TO FAILURE ( 2 MIN REST)