Back

Did you manage that leg work out? Now for back. I think the harder body part out of all of them. For me more reps not extremely heavy works the best as its easy to use more arms then back. First set - pull downs, all out big set as many as you can 40-50 reps. Then do two heavy straight sets. Then move on to seated rows, do two straight sets. Then on third set a drop set, descending the weight from your max weight all the way up to the stack, taking 2 plates off at the time. Now on to bent over rows, 3 good heavy sets here, then after all that try 3 sets of rope pull downs, get good strech, then pull the rope keeping your elbows close to the body. Do it like you would pull overs only standing with the rope. OK that's it. Remember that protein shake and get some rest for the next workout. Good luck.

Mark

LEGS

OK... How's that chest? A bit sore? Now for my favorite, LEGS. I have so many great leg routines, here is just one of them. First - leg extentions, go all out on this first set, starting with half your max weight, try to get 30 + reps. Then drop the weight, 2 plates at the time all the way up to the stack. Then do 2 heavy sets 10 - 20 reps. Now straight on to leg press, one set here but it is a big set, start with your max weight, do 10 reps, take one plate off at the time, keep descending the weight all the way down to one plate. Now on to squats, a good 3 heavy set 15 to 20 reps, now you will really have to grind these out. Those legs will really be burning now. After squats do 3 sets of lounges, always a good one to finish on. After that you should be pretty much done. Good luck :)

Mark