EXERCISE 1
Leg Extension

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 2
Inner Thigh Machine

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 3
Outer Thigh Machine

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 4
Leg Press Machine super set with exercise 5

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 5
Walking Barbell Lunges with drop set

• SETS x 3
• REPS x 20 steps weighted, 40 steps body weight = 1 set
• REST x 120 sec

EXERCISE 6
Laying Hamstring Curl super set with exercise 7

• SETS x 7
• REPS x 12
• REST x none

EXERCISE 7
Laying Hamstring Curls

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 8
Smith Machine with drop set and super set with exercise 9

• SETS x 3
• REPS x 10/20
• REST x none

EXERCISE 9
Close Stance Smith Squats with 2 sec pause at bottom

• SETS x 3
• REPS x 10
• REST x 60 sec

EXERCISE 10
Straight Bar Skull Crushers super set with exercise 11

• SETS x 7
• REPS x 12
• REST x none

EXERCISE 11
Alternating DB Hammer Curls

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 12
Seated Straight Bar Forearm Curls super set with exercise 13

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 13
DB Forearm twists

• SETS x 3
• REPS x 20
• REST x 30 sec