Leg and bicep workout #3

Legs #3 (with some biceps)

Warm up for 5 minutes on treadmill.

Do 3 sets of each exercise at a weight that is challenging for 8-10 reps.

All of these photo came from  BodyBuilding.com  where they also have instructional videos if you need them. 

Seated Leg Curl 

Incline Leg Press

superset with 

Hammer Curl

Plate Loaded Squat (I couldn't find a picture for either of these)

superset with

Isolated Dumbbell Curls

Stiff Legged Dead Lift

superset with 

Preacher Curls

Cable Curl ( I do this with the bar extension shown below and two hands)

superset with 

Reverse Cable Curl

Laying Leg Curl

10 at first weight, drop weight and do 10 more on your forearms. 

Calf Presses superset with Shin Presses (both not pictured) 3 sets of 15.

I finished with 20 minutes on the Stairmaster, intervals of 100 and 70. Then 25 minutes on the treadmill at an incline of 15 at 3mph and stretching.

Love it!! :)