Legs � 17 sets:

Seated leg curls

� Do 3 to 4 warm up sets. On these we are going to pyramid up with the following
rep scheme. Do 15, 12, 10, and 8 reps. The ?rst 3 sets should be pretty closed to
failure with great form. Don�t do any reps where form is compromised. On your last
set where you do 8, I want you to do 8, and then have your partner help you force
out another 6 reps. Then drop the weight down again and do 8 followed by your
partner assisting you with another 6 reps. This will hurt, be prepared. If you do
not have a partner instead of doing the 6 reps forced reps twice, do 10 partials
out of the stretched position both times. 4 total work sets. For example:75 x 15 �
warm up95 x 15 - warm up105 x 15 � warm up115 x 15 � working set125 x 12 � working
set135 x 10 � working set145 x 8, then 6 forced reps, drop to 115 and do 8, then do