Hasan Raza

Legs workout. . .
Smith machine squats 5 sets 5 reps
Dumbell RDL 3 sets 10 reps
Leg curl 4 sets 12 ,10 ,8 , 8
Cable hip thrust 3 sets 10 reps
Leg extension 5 sets 10 , 8 , 8 , 6 , 6

Arms workout
Triceps rope push down 5 sets 10reps
Skull crushers 4 sets 10 reps
Single arm push down 3 sets 10 reps
Seated overhead extension 4 sets 10 reps
Bicep barbell curl 4 sets 10 reps
Cable hammer curl 4 sets 10 reps
Preacher curl 4 sets 10 reps