Quads: squat (or leg
press), leg extension Leg bi: leg curl on 2 different
machines calves: standing calf raise, seated calf raise Chest:
bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher
bench tris: lying tricep extension, cable pushdown fores:
hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg
press on angled leg
press machine 1 x 10 - 12 dumbbell
bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead
press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10
hammer curl 1 x 8 - 10 crunch 1 x 15 - 20