Compound Sets - (2 sets within same muscle group). We find very few trainees spend enough time on their legs. The addition of this short workout can make a large difference in your development.

Grouping 1:
6 sets 12 reps each: Front Squat or smith machine squat compounded with Hack Squats Keep constant tension on the quads by descending below parallel and coming up just ¾ of the way (non lockout.)

Try for 12 reps per set. When you reach 12 reps on all 6 sets add 20% to the weight. Rest just 60 seconds after the completion of each superset - take no more than 18 minutes to complete all 6 supersets.

Grouping 2:
Leg curls compounded with straight leg deadlifts. 3 sets 10 reps each - constant weight (You may add a couple straight sets for your calves at the end).

Push / Pull Series #1:
Shoulder presses (seated or standing). Warm-up set: then:
3 sets 5 - 7 reps

Heavy barbell curls, warm-up set, then: 3 sets 5 - 7 reps.

Triceps pushdown:
3 sets 6 - 10 reps to failure.

On the above push-pull series, you alternate exercises:

1st set of shoulder presses, with 60 - 90 second rest. Then 1st set barbell curls.
Rest.
Then 1st set of triceps pushdowns.
Rest 60 - 90 and repeat series

Push / Pull Series #2
3-Way dumbbell raises, 3 sets.

Do bent over laterals:
1x 5 Reps

Front raises:
5 reps.

Lateral raises:
last 5 reps.

3-Way dumbbell curls, 3 sets.
Do 5 reps top half, 5 reps bottom half and
final 5 reps are full reps!

3-Way triceps presses:
3 sets. Do 5 reps skull crushers to forehead, next 5 reps bring bar behind head and final 5 reps is a full pullover and press

DAY FOUR: REST.