1. Always warm-up on the treadmill or bike for 5 minutes 
   prior to lifting to get your blood flowing and prepare the 
   body for your workout.
2. Always stretch for 8 – 10 minutes prior to lifting to prepare
   your muscles, tendons and ligaments for your workout. A good book for learning stretches is called Stretching by Bob Anderson.
3. Always perform a 4-second repetition for every exercise. This means 2 seconds for the positive phase of the exercise and 2 seconds for the negative phase of the exercise.
4. Always perform at least 3 sets for all exercises.
5. Perform 6-8 repetitions for bulking up or 12-15 repetitions for toning.
6. Always try to fail at the highest repetition goal listed; if you cannot, lower the amount of weight and complete the set.
7. Always eat protein within one hour of lifting.

1. Plate Loaded Leg Press: Perform 3 sets to failure.
2. Leg Extensions: Perform 3 sets to failure.
3. Leg Curls: Perform 3 sets to failure.
4. Seated Plate Loaded Calf Raises: Perform 3 sets to failure.

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