Week 2, Day 1 – Legs
A1) Leg Curls – 3×10
B1) Squat – 5×5 (325)
C1) Leg Press – 4×8
D1) Leg Extensions – 4×20
E1) DB Stiff Leg Deadlifts – 4×12
F1) Abs – 4 sets, your choice
Week 2, Day 2 – Chest and Shoulders
A1) Incline Chest Press Machine – 3×12; then 2 drop sets on last set
B1) Incline DB Flys – 4×15; then 1 drop set on last set
C1) Bench Press – 4×8
D1) Lateral Raises – 4×8
E1) Face Pulls – 4×15
F1) Arnold Press – 3×12
Week 2, Day 3 – Back
A1) Meadows Rows (or DB Rows) – 4×8 per arm
B1) Lat Pulldowns – 4×10
C1) Seated Cable Rows – 3×8
D1) DB Pullovers – 4×10 (65)
E1) DB Shrugs – 4×12 (use a 2 sec squeeze at the top)
Week 2, Day 4 – Arms
A1) Pressdowns – 4×12 (85)
B1) Skull Crushers – 4×12
C1) Preacher Curls – 6×8
D1) Hammer Curls – 3×12
E1) Barbell Curls – 2×12 with 2 sec eccentrics
