We will try to increase the weight on the bar compared to the first week. Some exercises are changed, with add reps and sets.

Squat 5 × 12,10,8,8,6
Leg Press 3 × 12,10,8
Dumbbell Short Lunge 3 × 10,10,8
Leg Extensiom 3 × 12,10,10
Hamstring Barbell Deadlift 4 × 10,10,8,8
Seated Calf Raises 3 × 12,10,10
Leg Press Calf Raises 2 × 12,12

Shoulder Machine Press 4 × 10,10,8,8
Barbell Upright Row 3 × 12,10,8
Dumbbell Rear Bent Over Raise 4 × 12,10,10,8

Scissors 2 × 25 sec.
Plate Bench Crunches 3 × 12,12,12
Russian Twist 2 × 25 sec.

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Dumbbell Short Lunge

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

-Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight
-Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings
-Inhale as you perform this movement

Barbell Hamstring Deadlift

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

-Hold the bars that are sticking out in-front of you with a strong pronated (overhand) grip
-Your elbows will be bent
-Push the weight upwards and over your head
-Pause at the top, but don’t lock out the elbows
-Lower back down in a slow and controlled motion, and keep the tension of the weight at the bottom ahead of the next rep
-Don’t let the weight drop back down onto its resting place

Shoulder Machine Press

- Hands shoulder width apart and raise to upper chest level

Upright row

-Begin by holding a pair of dumbbells and standing with a braced core
-Bend at the knees slightly and lean forward from the hips
-Maintain a flat back throughout
-Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side
-Be sure to focus the contraction in the back of the shoulders
-Pause at the top of the movement then slowly bring the dumbbells to the starting position

Bent Over Rear Raises

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

2 week - 4 day Leg & Shoulders - Abs

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