Workout One* weight   Workout Two* weight

squat or leg press

 3 x 12-15    

squat

 3 x 15  

lat pulldown

 3 x 12-15    

stiff-legged deadlift

 3 x 15  

shoulder press

 3 x 12-15    

standing shoulder press

 3 x 12  

one-arm dumbbell row

 3 x 12-15    

one-arm dumbbell row

 3 x 12-15  

bench press

 3 x 12-15    

calf raise

 2 x 15  

calf raise

 2 x 15    

weighted crunch

 3 x 12-15  

ab crunches or swissball crunches

 2 x 12-15    

 

    

*Print this plan and fill it with the weight used, it will help monitor your progress.