Monday
1. Squats or Leg press
2. Leg Extensions
3. Leg Curls
(women: for tighter buttocks replace 2 & 3 with Lunges)
4. Standing Calf Raise
5. Abdominal Leg Raises
Wednesday
1. Incline Bench Press (barbell or dumbbell)
2. Close Grip Bench Press (barbell)
3. Behind Neck Shoulder Press (dumbbell or barbell)
4. Side Lateral Raises
5. Dumbbell Biceps Curl
Friday
1. Shoulder Width Lat Pulldown
2. Close Grip Seated Pulley Row
3. Triceps Push Down
4. Crunches
5. Hyper Extensions
6. Shrugs