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WORKOUT 2001 - MONDAY By Rob Wilkins WORKOUT 2001 Work smarter--not harder--for your best body ever!" 
Legs and Abs: Stiff Leg Dumbbell Deadlift: This is an excellent exercise for developing the hamstrings. Use a shoulder-width stance with eyes straight ahead. With a dumbbell in each hand bend your knees slightly and lean forward at the waist. Slowly begin to rise up into an erect position with chest out and shoulders back. Repeat this routine for 4 sets of 10-12 reps.
Lying/Standing Leg Curl: The leg curl can be done lying face down or standing. When using a lying leg curl machine, the back of your lower leg should rest comfortably against the underside of the rollers. Hold the grips along side the bench and slowly curl the weight toward you. Remember to concentrate on the eccentric portion of this exercise and use enough weight to stimulate the muscle.
3-5 sets of 4-6 reps.
Squats: Utilizing the proper technique is paramount when performing squats. We recommend a shoulder-width stance with your toes pointed slightly outward. Place the barbell behind your neck across your shoulders and resting on your trapezius (traps) muscles. Keep those eyes straight ahead and focused. Slowly begin your descent into the squat position. Take 2-4 seconds to go down, no pause, and 2 seconds to come up. 3-4 sets of 8-12 reps. Leg Extensions: Perform 3-4 sets of 10-12 reps of extensions using 3-5 seconds to complete each rep. While performing the extensions, look straight ahead and to don't grip the side handles too tight because this may increase blood pressure and cause dizziness. Lunges: Lunges are great for developing the vastus medialis and vastus lateralis muscles. These muscles create the much-desired "quad sweep." Use a shoulder width position with your eyes straight ahead. Take a deep breath and step forward. Keep your back in a slightly arched position. Take a comfortable stride forward bending your front knee and slowly descending to the floor. You can either perform all reps on the right or left leg first or you can alternate back and forth. 3-4 sets of 8-10 reps. Abs: Perform all exercises through a full range of motion in a slow and controlled fashion. Keep constant tension on ab muscles and since the abs are primarily a fast-twitch fiber, the best way to train them is short, intense sessions of approximately 4 sets of 15-20 reps per set, 2-3 times per week. Lower Ab Exercises: Lying leg raises, Knee raises, Hanging leg raises
Upper Ab Exercises: Ab crunches, Cross-knee crunches, Cable crunches
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