LBWO 2/28/03
C1W2D12

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
Quad extension
-12 x 2.5 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Standing Leg Curl
-12 x 5 lbs., each leg

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.25; 8 x 1.5; 6 x 1.75; 12 x 1
Seated calf raise
-12 x 25 lbs.

ABS:
Ab machine (lying down)
-12 x 1 plate; 10 x 1 plate; 8 x 2 plates; 6 x 2 plates; 12 x 1 plate
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12