| Squats (feet slightly wider than shoulders and toes pointed straight ahead : add weight for each set up to the 4th set and then decrease weight on the 5th set) | 5 sets of 5 |
| Leg Curls (increase weight for each set) | 12-10-8 |
| Leg Extensions (increase weight for each set) | 12-10-8 |
| Leg Press (feet shoulder width apart and toes pointed straight) | 2 sets of 10 |
| Toe Raises (use a board up under your toes or place your toes on the botom of the leg press : raise quickly, hold, and lower slowly to get a good stretch) | 3 sets of 15 |
| Lunges | 3 sets of 6 |
| Deadlift | 3 sets of 5 |
Stretch before and after your workout. After your last lift do a 5 minute aerobic workout such as walking, jogging, jumping rope, riding a bike, stairclimbers, ect. This will allow your muscles to rid themselves of the lactic acid and it will also trigger creatine production in your body.
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