Fitness.

Leg workout!

EXERCISE	Set #1	Set #2	Set #3	Set #4
Leg extensions: 2 warm-up sets with lighter weight for 30 reps			XX	XX
Wide stance barbell squat: 2 lighter sets of 15 reps, 2 heavier sets to failure
Leg press: 4 sets of 8 reps
Walking Barbell Lunges: 3 sets of 20 reps				XX
Barbell Step-ups: 3 sets of 10 reps				XX
Plie Dumbbell squat: 3 sets of 15 reps				XX
Standing calf raise: 3 sets of 20 reps, last set to failure				XX
Donkey calf raise or Leg press calf raise: 3 sets of 20 reps, last set to failure				XX

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Back workout!

EXERCISE	Set #1	Set #2	Set #3
Wide grip overhand pull-ups: 3 sets of 10 reps
Superset:	XX	XX	XX
Bent-over Barbell row: 3 sets of 8 reps
Seated cable row: 3 sets of 8 reps
Wide grip Lat Pull-down: 3 sets of 10 reps
One-armed row: 3 sets of 8
Hammer Strength Pull-downs: 3 sets of 10 reps
Hyperextensions: 3 sets of 8 reps
30 minute - medium intensity cardio (running, elliptical, step-mill)		XX	XX

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Chest/abs workout!

We are working our chest & abs, and doing a little bit of moderate cardio. 

If you don't know what some of the workouts are, there are plenty of video tutorials on YouTube and BodyBuilding.com!

Wide-grip barbell bench press: 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives)
Wide stance push-ups: 3 sets of 15 reps				XX	XX
Cable crossovers: 3 sets of 10 reps				XX	XX
Smith machine incline bench press: 3 sets of 10 reps				XX	XX
Side to side push-ups: 3 sets of 10 reps				XX	XX
Superset:	XX	XX	XX	XX	XX
Toe touchers: 3 sets of 20 reps				XX	XX
Crunches (legs straight in the air): 3 sets of 20 reps				XX	XX
Roman Chair leg raise: 3 sets of 10 reps				XX	XX
Cable crunches: 3 sets of 10 reps				XX	XX
30 minute - medium intensity cardio (running, elliptical, step-mill)

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