Sunday 12/12/2009

Legs/Calves/Biceps

Leg Extensions - 3 sets of 20 reps - warmed up with a light weight (75 pounds)

Smith Machine Squats - 6 sets - 3 sets of 15 reps with one 45 pound plate and 3 sets of 10 reps with two 45 pound plates on each side

Leg Press - 3 sets of 12 reps (540 Pounds - thats 6 plates on each side)

Leg Curls - 3 sets of 10 reps (70 pounds on each leg)

Leg Extensions - 4 sets of 15 reps with a moderate weight

Seated calf Raises - 5 sets of 15 reps

Donkey Calf Raises - 4 sets of 15 reps

Standing Alternate DB Curls superset w/ Hammer Curls 4 sets of 10 reps of each exercise (took a 15 second rest in between sets and boy were my arms tight)

Machine Curls - 3 sets of 20 curls with good and slow contractions

Cable Curls - 3 sets of 15 reps (wide-grip)

**** This workout took my partner and I approx. an hour to complete with proper form, techniques and rest.