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)

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

Cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). It also helps control your blood sugar. USDA researchers found that people with type 2 diabetes who consumed 1 gram of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spices active ingrediants, methylhydroxychalone polymers, which increase your cells’ ability to metabolize sugar by up to 20 times.