ÿT•S&T ÿbTO(q ÿT VT&ArialO(q ÿT VT&ArialO(q ÿT VT&ArialO(q ÿT ZT ZT ZT  b\TkTËkT× fTÿeTweTY1$oTPTgTt  à=Ð/Ð8  à=Ð/Ð8#T  à=Ð/Ð8&ò%ò>MONTH 1 WORKOUT- BASIC ONE DAY SPLIT WHOLE BODY PROGRAMBodypartExercise Set 1 Set 2 Set 3Compound LegsLeg Press 12/ 10/ 8/ QuadsLeg Extensions 12/ 10/ 8/HamstringsLying Leg Curls 12/ 10/ 8/Calves Standing Calf Raises 12/ 10/ 8/Lower Back Hyperextensions 12/ 10/ 8/ ChestBarbell Bench Press 12/ 10/ 8/ Back Latissimus Pulldowns 12/ 10/ 8/ Shoulders Dumbbell Overhead Press  12/  10/  8/ Biceps  Barbell Curls  12/  10/  8/ Triceps Rope Tricep Pushdowns  12/  10/  8/ Abdominals Crunches   15/  15/  15/