Goodbye Figure; Hello NPC Fitness!

Legs/Abs + Cardio

Backwards in smith machine waaay below parallel squats

Bar only (40 lbs)
1×20 1×20 1×20
Bar + 10s on each side
1×9 1×9 1×9

Box Step ups holding 20s in each hand
1×15 1×15 1×15 each side

Lunge Forward onto step bench, 3 risers per side
1×25 1×25 1×25 per side

Bench Prone Ham/Glute Raises
1×20 1×20 1×20 1×20

Seated Leg Curls, super narrow foot placement
70 x 15 70 x 15 70 x 15

Prone Glute Ham Raises Machine
87.5 x 10 87.5 x 10 87.5 x 10

Seated Hip ABduction, feet raised off rest
50 x 20 50 x 20

Decline Sit ups
2×35 2×35

Kneeling Rope Crunch
55 lbs x 12 55 x 12 55 x 12

Cable Kick backs, unilateral
55 x 12 55 x 12 55 x 12

Cardio
StepMill x 31 minutes Level 5, HRR 135-140