Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

Monday: LEGS!
Squat: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6
reps for 4 sets. For example:
95 x 15
135 x 12
185 x 10
225 x 8
Leg Press
3 sets of 6-12 reps
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
Lunges
3 sets of 20 total steps, no weight yet
(Use as much weight as you can to get desired reps)
Leg Extensions
3 sets of 10-12
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
Lying Hamstring Curls
3 x 6-12
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
Seated Hamstring Curls
3 x 6-12
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
Seated Calf Raise
3 x 6-12
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
Standing Calf Raise
3 x 6-12
(Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)
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