A1) Leg Extensions 4 sets 20 2121 60 secs B1) Back Squats 4 sets 8-12 31X1 60 secs C1) Leg Press 3 sets 15 2121 60 secs (Girls optional. Do not fully lock the knees out) D1) Lying Leg Curls 3 sets 10 – 12 1111 60 secs E1) RDL 3 sets 15 1121 – Really push hips through...

This workout is for Chest and Arms: A1) Decline Bench Press 4 sets 10-12 4010 75 secs rest The last set is a triple drop set B1) Flat Bench Press 4 sets 8-10 4010 75 secs rest Last set a triple drop set C1) Incline Bench Press 3 sets 10-12 3010...

OK, so I asked and people answered. I wanted ideas for a workout to post on my site, lots of ideas came through but one that always gets asked for is glutes, mainly by the ladies. So here’s the deal I’ll do a workout for the girls this week and get one up for the boys...