Squat Or Leg Press
Deadlift Or Back Extension
Calf Press
Chinup/Pulldown
Chest press/Chest Fly
Row
Overhead/Lat Raise
Bicep
Tricep
Train 2 to 3 days a week.
Perform one set of 6-10 reps per exercise.
Use slow controlled movements, 5-10 seconds each way.
With continuous tension.
To momentary muscular failure
Pause 2 to 3 seconds before change of direction