PLEASE NOTE THE CHANGES. I've added Leg Extensions to the routine. I've worked with this routine for some time and have concluded that it would be better to cut the sets to 30 secs each - which should give enough time for 6, 8, or 12 reps depending on weight amounts [more weight means less reps required - and what your goals are]. PLEASE DO NOT CUT THE REST TIMES.) The program uses machine weights. It is designed for those who have the Weider C4800 system, but can be used with any machine weight system, even the Bowflex type. When I do this program I add another plate for each set (Example: 3 plates, 4 plates, 5 plates)
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