i said it before and i'll say it again.
if women can unabashedly call themselves strong, all i need is a sex change
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1
Sunday - Workout 1 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Leg Press (45 Degree)20@50 lbs, 20@50 lbs, 10@50 lbs
3Leg Extension20@15 lbs, 15@20 lbs
4Lying Leg Curl20@10 lbs, 15@15 lbs
5Dumbbell Fly20@10 lbs, 15@10 lbs
6Side Lying Inner Thigh Leg Lifts20 reps, 20 reps
7Side Lying Outer Thigh Leg Lifts20 reps, 20 reps
8Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
9Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
10Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
11Seated Toe Press20@20 lbs, 15@20 lbs
12Reverse Crunches28 reps, 28 reps
13Bent Knee Crunches65 reps, 65 reps

D
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y

2
Monday - Workout 2 
Perform the sets listed in your program from left to right
Exercise Sets

D
a
y

3
Tuesday - Workout 3 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Bent Arm Back Extensions55 reps, 55 reps
3Lying Cross Body Floor Extension65 reps, 65 reps
4Cable Close Grip Row20@35 lbs, 15@40 lbs, 8@35 lbs
5Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs
6Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
7Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
8Dumbbell Hammer Curl20@15 lbs, 15@15 lbs
9Bodyweight Front Lunge22 reps, 22 reps
10Reverse Crunches28 reps, 28 reps
11Alternate Heel Touchers65 reps, 65 reps

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y

4
Wednesday - Workout 4 
Perform the sets listed in your program from left to right
Exercise Sets

D
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y

5
Thursday - Workout 5 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Dumbbell Incline Bench Press (30 Degree)20@20 lbs, 15@20 lbs, 8@20 lbs
3Dumbbell Fly20@10 lbs, 15@10 lbs
4Leg Extension20@15 lbs, 15@20 lbs
5Lying Leg Curl20@10 lbs, 15@15 lbs
6Side Lying Outer Thigh Leg Lifts17 reps, 17 reps
7Side Lying Inner Thigh Leg Lifts17 reps, 17 reps
8Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
9Dumbbell Curl20@10 lbs, 15@15 lbs
10Cable Triceps Pushdown20@30 lbs, 15@35 lbs
11Bent Leg Knee Ups from Bench65 reps, 65 reps
12Bent Knee Crunches65 reps, 65 reps


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