Routine #1 Day 2

10 minutes warm up - treadmill, 3.5mph, flat
plus stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders

Modified compound superset #1
Dumbbell squats 2 x 12
Lunges 2 x 12

Modified compound superset #2
Ballet squats 2 x 12
Stiff-legged deadlifts 2 x 12

Modified compound superset #3
Dumbbell calf raises (one-leg) 2 x 12
Dumbbell upright rows 2 x 12

Modified compound superset #4
Dumbbell calf raises (two-legs) 2 x 12
Triceps kickbacks 2 x 12


Because I was practising correct form, I didn't actually use any weights for my squats and lunges.