ASSRIA’S
LEGS WORKOUT
EXERCISE
SETS
REPS
3
Wide-stance
Leg Press
3
12
3
Single-leg Reverse
Hack Squat 3 10–12 per
leg
Adductor Squat
superset with
Sumo Squat
With Plate 3 10–12
3 10–12
ASSRIA’S
BACK WORKOUT
EXERCISE
SETS
REPS
3
Straight-arm
Rope Pulldown
3
12–15
3
Single-arm
Machine Row
3
12–15
3
NOTE: Rest for 1 minute between sets.
*Hold one side down while doing reps with
the other side.
**Hold each rep at the top for 1 second
before lowering.
ASSRIA’S
ARMS WORKOUT
EXERCISE
SETS REPS
Overhead Extension
With Plate 3 12–15
Plate Hammer Curl 3 12–15
NOTE: Rest for 1 minute between sets.
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