Leg presses 2 x 10-12
Feet-forward Smith-
machine squats 2 x 10-12
Leg curls (drop) 1 x 8(6)
Hyperextensions 1 x 8-10
Butt Blaster machine 1 x 15
Standing calf raises
(drop) 1 x 12(6)
Bench presses 1 x 12
Machine flyes (drop) 1 x 8(6)
Incline dumbbell presses 1 x 12
Dumbbell upright rows
(drop) 1 x 8(6)
Machine presses 1 x 12
V-handle pulldowns 1 x 12
Straight-bar cable rows 1 x 12
Bent-over laterals (drop) 1 x 8(6)
Pushdowns (drop) 1 x 8(6)
Cable curls (drop)* 1 x 8(6)
Incline kneeups 2 x max
Crunches 2 x max
Phase 2 Workout: Friday
Full Body*Do one light warmup set with about 75 percent of the work
weight.
Note: Drop set means to do one set to failure, decrease the
weight, and then immediately do another set to failure.Exercise, Sets, Reps Poundage