Leg Press Wide (toes open) 3 sets 30,15,10 reps (Heavy)

^super-set

Leg Press Close (feet together) 3sets 30,15,10 reps (Heavy)

^super-set

Walking Lunges D.Bell 3sets 15 steps each leg

Single leg Smith press split squat 2sets 20,10/10 reps (10/10 means drop set)

^super-set

Single leg hamstring D.Bell dead lift 2sets 20reps (go heavier the second set)

^super-set

Kneeling leg Raises 2 sets 30,20reps (weight optional)

Hamstring Curl 2 sets 20,15/10 reps

^super-set

Forward Alternating Lunges 2 sets 1min

Glute Machine 2sets 15,10/10/10 reps (../../.. means 2 drop sets)

Try whipped butter on your toast — you’ll take in about a third less calories. Butter is known to be an excellent source of cjnjugated linoleic acid, which may be a cancer-fighting nutrient, according to Ohio State scientists.

Bent over BarBell Row (Underhand Grip)
4sets 30,20,15,10 reps

Wide Lat Pulldown 3sets 20,15,10 reps

^super-set

Reverse Grip Lat Pulldown 3 sets 20,15,10 reps (60degree lean, pull to stomach)

Low Row 3sets 30,20,15 reps (Focus on locking up back muscle)

^super-set

D.Bell Bent over Fly 3sets 20reps (Not fully bent over, slightly inclined)

Rever Fly Machine (Heavy) 3sets 15,12,10/10 reps (10/10 means to drop set)

D.Bell Laying Pull over 3sets 20,15,10 reps

^super-set

Incline Bench Y-Raise 3sets 20reps

^super-set

Bi D.Bell Hammer Curl 3 sets 15,10,8 reps

Bi Concentration Machine Curl (Heavy) 3sets 12,8,6 reps

^super-set

Reverse Ez- Bar Curls 3sets 15 reps

^super-set

Close Grip Ez Bar Curl 3sets 15 reps