Exercise

Sets

Reps

Squats

3

4 to 6

Leg Press

2

4 to 6

Stiff Leg Dead Lift

2

4 to 6

Leg Curls

2

4 to 6

Standing Calf Raise

3

4 to 6

45º Calf Press

2

4 to 6

 Exercise

Sets

Reps

Flat Barbell Bench Press

3

4 to 6

Incline Dumbbell
Bench Press
(Incline should be
about 25 to 30 degrees)

2

4 to 6

Weighted Dips

2

4 to 6

Leg Lifts
(with added weight to ankles)

2

12 to 15

Weighted Cable Crunches

1

12 to 15

Crunches
(weighted)

1

8 to 10

 Exercise

Sets

Reps

Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.)

3

4 to 6

Straight Bar Military Press
(In front)

2

4 to 6

Dumbbell Side Laterals  

2

4 to 6

Dumbbell Rear Laterals

1

4 to 6

Barbell Shrugs 

2

4 to 6

Upright Rows
(close grip)

2

4 to 6

 Exercise

Sets

Reps

Bent Over Barbell Rows

2

4 to 6

Cable Pull Downs
(In front)

3

4 to 6

Seated Cable Rows
(There are many different shaped attachments you can use. The most effective - the straight bar.)

2

4 to 6

Weighted Hyper-Extensions 

2

6 to 8

Good Mornings

2

4 to 6

Exercise

Sets

Reps

Straight Bar Curls

3

4 to 6

Alt. Dumbbell Curls

2

4 to 6

Dumbbell Hammer Curls

1

4 to 6

Lying Triceps Presses

1

4 to 6

Triceps Cable Press Downs 

2

4 to 6

Overhead Triceps Extensions

2

4 to 6

Wrist Curls

2

6 to 8

Dumbbell Wrist Curls

1

6 to 8