I just finished my leg workout and made this new one (full body workout) which i'm gonna stick to it for a while. I hope it will give me good results Sounds effective ! Fell free to try it and give me ur comments

Monday: Legs (glutes) + Cardio 25min (HIIT)

-Squats : 1 warming set 15 rep +3 sets of 15 reps (rest 30-60 sec between sets)

-Leg press: 3 sets of 10-12 reps (5 partials reps at the end)

-Leg extension : 3 sets of 10-12 reps

-Butt Blaster: 3 sets of 10-15 reps (Sometimes perform dropsets)

-Hip abductors: 3 sets of 10-12 reps (5 partial reps at the end)

-Each month alternate between one legged squats and lunges

Tuesday: Back

-V Bar pull downs: 3 sets of 15 reps

-Incline Bench Pull: 3 sets of 15 reps

- Hyperextensions: 3 sets of 15-20 reps

-Each month alternate between hyperextensions and good mornings

Wednesday: Triceps + Cardio 25 min (HIIT)

-Bench dips: 3 sets of 15 reps

-Triceps Pushdown (V Bar): 3 sets of 15 reps

-Seated triceps press: 3 sets of 15 reps

Thursday: Shoulders

-Arnold Press: 3 sets of 18-20 reps

-Lateral Raises: 3 sets of 18-20 reps

-Front Raises: 3 sets of 18-20 reps

-Rear delt: 3 sets of 18-20 reps

Friday:  Glutes + Cardio 25 min (Incline walking)

Same as Monday:  -Squats : 1 warming set 15 rep +3 sets of 15 reps (rest 30-60 sec between sets)

-Leg press: 3 sets of 10-12 reps (5 partials reps at the end)

-Leg extension: 3 sets of 10-12 reps

-Butt Blaster: 3 sets of 10-15 reps (Sometimes perform dropsets)

-Hip abductors: 3 sets of 10-12 reps (5 partial reps at the end)

-Each month alternate between one legged squats and lunges

Saturday: 10min rope jumping

I donâ??t train calves nor biceps, they get trained indirectly when working other muscles.