This workout contains 6 exercises.
1 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
2 - Machine Chest Press
Exercise Steps
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3 - Leg Extensions
Optional: Unilateral meaning one leg at a time.
Exercise Steps
 | Make sure you adjust the machine correctly to your body size and select your appropriate weight. |
 | Slowly contract your quadriceps (front of your leg) as you extend your legs -- short of locking them out. Then, slowly lower your legs. Repeat! |
4 - Leg Press
Overall leg mass builder!!!!
Exercise Steps
 | Place feet slightler wider that shoulder width on the platform. |
 | Bring your knees slowly towards your chest and continue until they reach 90 degrees. Then, extend legs -- being careful not to lock your knees. Repeat. |
5 - Hamstring Curls (Seated or lying)
EXTREME HAMSTRINGS.
Exercise Steps
 | Adjust the machine to your body, making sure you are in a comfortable position. |
 | Flex leg so that your ankle comes in towards your glutes (butt). Slowly extend legs. Repeat. |
6 - Dumbell Overhead Press
An excellent compound exercise to put muscle mass on your delts fast.
Exercise Steps
 | Push dumbbells straight up until the are 1 inch apart. Drop down to starting position. Repeat. |
 | Start with arms bent at 90 degrees at either side of your head. |