Option 1 Core
Abdominal/Back Extension 3x12
Torso Rotation 3x12
Plank 3x30 sec
Option 2 ARMS
Skull Crusher 3x10
Arm Curl 3x10
Row 3x10
Option 3 CHEST/SHOULDERS
Overhead Press 3x10
Lat Pull 3x10
Chest Press 3x10
Option 4 LEGS
Leg Press 3x10
Seated Leg Curl 3x10
Leg Extension 3x10