Day 5 -- Legs/Shoulders Activity Squat Take a slightly wider than shoulder width stance with toes pointed out slightly, position the bar squarely on your shoulders and begin to squat down. Make sure your knees do not extend beyond your toes as you squat. (A spotter is recommended with this exercise) Sets Reps Weight 3 12 0 3 12 0 3 12 0 3 12 0 3 12 0 Leg extension Hook your feet under the pad, keeping your back stable begin raising your legs up till they are parallel to the floor. At the top of the movement squeeze your legs and slowly lower the weight to the starting position and repeat. Lying leg curl Lie on the machine and secure your heels under the pad, grasping the handles or the bench begin to curl your legs toward your buttocks. Slowly lower the weight to the starting position and repeat. Lunges Stand upright and position the bar firmly on your shoulders, step forward with one foot and kneel, slowly return and step forward with the other foot and repeat. (A variation is to use dumbbell hanging at your sides instead of the barbell.) Stiff-leg deadlift Bend over keeping your legs locked and grasp bar with a comfortable grip, slowly stand up bringing the weight up the plain of your body. As you reach the upright position push your pelvis out and shoulders back to lock in. Side laterals Stand with dumbbells in front of you, palms facing each other and elbows slightly bent. Slowly raise the weight out to the sides bringing your upper arms inline with shoulders. Slowly lower the weight and repeat. 3 12 0 3 12 0 3 12 0 Dumbbell press Begin with dumbbells at shoulder level, palms out, slowly press the weight overhead and return to starting position. Front raises This can be done using either a barbell or dumbbells. Begin with weight in front of your legs, palms facing in shoulder width apart. Slowly raise the weight straight out in front of you until your arms are parallel to the floor, then slowly lower to starting position and repeat.