Leg presses 2 x 10-12
Feet-forward Smith-
machine squats 2 x 8-10
Leg extensions (drop) 2 x 8(6)
Leg press calf raises 3 x 18, 14, 12
Standing calf raises
(drop) 2 x 10(6)
Bench presses 2 x 8-10
Machine flyes (drop) 2 x 8(6)
Machine incline presses 2 x 8-10
Superset (same weight on both)
Incline flyes 2 x 8-10
Incline dumbbell
presses 2 x 8-10
V-handle pulldowns* 2 x 8-10
Dumbbell pullovers 1 x 12
Undergrip cable rows
(drop) 1 x 8(6)
One-arm dumbbell rows 2 x 8-10
Bent-over lateral raises 2 x 8-10
Close-grip cable upright
rows 2 x 8-10
Incline kneeups 3 x max
Crunches 1 x max
Phase 2 Workout: Monday
Quads, Chest, Back, Abs*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