Now don't say I don't treat you guys! im well aware not everyone will be on for legs today so in addition to the sample lower body training program I've decided to publish an upper body training program which means you guys have the option of what to train today with a program that covers specific training rep ranges and movements designed to train your entire body.
CV warmup 10 mins
Rotator cuff drills 3x10
Seated machine flies (4x12)
Incline smith press (2x8-10/1x 15)
BB upright rows (2x12-15/1 Dropset)
Seated DB shoulder press (2/8-10/1x12)
Face pulls (2x20)
Seated pulldowns (2x8/1x15)
Seated low row (3x8-10)
Rope cable curls (SUPERSET) (3x10)
EZ bar skull crushers (SUPERSET) (3x10)
Upper body will always be a lot of volume to cover so I've roughly incorporated 2 movements per body part with some arms tagged on the end. You will work through a multitude of rep ranges to which you can work over time on getting progressively stronger.
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