Leg press x 20 reps Leg extension x 20 reps Squats x 20 reps (increase weight 20 lbs once you hit 20, then work back up to 20) (Two-minute rest) Leg curl x 12 reps Calf raises 3 x 15 Behind-neck pull-down x 10 Row x 10 Behind-neck pull-down x 10 (Two-minute rest) Lateral raise x 8 Press behind-the-neck x 10 (Two-minute rest) Curl x 8 Underhand chin plus weight for reps (Two-minute rest) Tricep extension x 22 Dips x 2213