The Naturally Lean Body

Power Workout

5 sets of each exercise.  Start with 10 reps on the first set, then 8 reps, 6 reps, 4 reps, and 2 reps - using as much weight as you can on the last 3 sets.  Rest 2 to 3 minutes between sets.

Squat

Bench Press

Stiff-legged deadlifts

One-arm row

Muscle Building

Do 1 or 2 sets of 13 to 20 reps of each exercise.  Rest 15 to 30 seconds between reps.

Biceps curl

Triceps extension

Lateral raise

Incline fly

Lat pulldown

Step-back lunge

Back extension

Do 3 sets of 8 to 10 reps of each exercise.  Use the most weight you can on each set.  If you have to, drop the weight a little after the first or second set to get at least 8 repetitions on the third set.  Rest 1 to 2 minutes between sets.