3 day sample routine

Day 1

· Squats

· Angled leg press

· Leg extensions

· Lying leg curls

· Stiff-legged dead lift

· Seated calf raises

· Super set of the following:
- front dumbbell raises
- lateral dumbbell raises
- barbell upright rows

· Crunches

· Side crunches

· Knee tucks

Day 2

· Wide-grip behind the neck

· Pull down

· Seated row

· One-arm dumbbell bent over row

· Hyperextensions

· Standing dumbbell curl

· Seated hammer curl

· Machine preacher curls

· Cable crunches

· Hanging knee tucks

· Side crunches

Day 3

· Barbell bench press

· Incline dumbbell press

· Dumbbell fly’s

· Cable crossovers

· Lying triceps extensions

· One-arm dumbbell kickbacks

· Cable pushdowns

· Bicycle crunches

· Hanging leg raises

For a complete list of exercises and an animated movement of the exercise, click the following link: