Thighs and Hamstrings

EXERCISE SETS REPS

Leg Extension (plus warmup)

4 4

15–208–12

Squat (plus warmup)

2–3 4

15–208–12

Hack Squat 3 8–12

High-stance Leg Press (plus warmup)

3 3

15–20 12–16

Lying Leg Curl 3 8–12

Barbell Stiff-leg Deadlift

3 8–12

Back and Biceps

EXERCISE SETS REPS

Lat Pulldown (warmup)

4 15–20

Lat Pulldown 3 8–12

T-bar Row 3 8–12

Low Pulley Row (wide grip)

3 8–12

Rack Pull 3 8–12

Standing Barbell Curl (warmup)

4 15–20

Standing Barbell Curl 4 8–12

EZ-curl Bar Preacher Curl (narrow grip)

4 8–12Chest and Triceps

Incline Smith Machine Press (warmup)

4 15–20

Incline Smith Machine Press

3 8–12

Seated Machine Press

3 8–12

Incline Flye 4 8–12

Seated EZ-curl Bar Extension (warmup)

4 15–20

Seated EZ-curl Bar Extension

3 8–12

V-Bar Cable Pushdown

3 8–12

Kickback 3 8–12

Shoulders and Calves

Standing Power Press (warmup)

4 15–20

Standing Power Press 3 8–12

Single-arm Raise 3 8–12

Standing Lateral Raise 3 8–12

Lying Incline Rear Lateral Raise

4 8–12

Leg Press Calf Raise (warmup)

4 15–20

Leg Press Calf Raise 4 8–14

Seated Calf Raise 4 8–14

WEEK

1Y3T

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