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Dumbbell squat 3 set, 8 reps (heavy) Plie dumbbell squat 3 sets, 8 reps (heavy) Freehand jump squat 3 sets, 15 reps (heavy) Stiff-legged barbell deadlift 3 sets, 8 reps Leg press 3 sets, 15 reps Barbell walking lunge 3 sets, 30 steps Barbell lunge 3 sets, 15 reps (stationary) Lying leg curls 3 sets, 10 reps Seated leg curl 3 sets, 10 reps Leg extensions 3 sets, 10 reps Dumbbell squat 1 set, 100 reps. Day 2: My upper body. Pullups 3 sets, 15 reps (take a short rest between sets) Bent over barbell row 3 sets, 15 reps (take a short rest between sets) Straight-arm pulldown 3 sets, 15 reps (again take a short rest between sets) Reverse grip triceps pushdown 3 sets, 15 reps One-arm dumbbell row 3 sets, 15 reps Seated cable row 3 sets, 15 reps Dumbbell shoulder press 3 sets, 15 reps Standing dumbbell upright row 3 sets, 15 reps Side lateral raise 3 sets, 10 reps Seated bent-over rear delt raise 3 sets, 15 reps Seated triceps press 3 sets, 15 reps Dumbbell bicep curl 3 sets, 15 reps. Dumbbell squat 3 sets, 30 reps (make sure to touch the floor with the dumbbells) Split squats 3 sets, 15 reps Barbell walking lunge 3 sets, 40 steps Freehand jump squat 3 sets, 15 reps Box jump 3 sets, 20 reps Bodyweight walking lunge 3 sets, 50 steps, lean muscle gain steroids.
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