Weeks 3 and 4 of the Pain and Gain Series. This is a Pyramid style, 1 muscle group per day routine recommended for advanced lifters with fast recovery. Custom Exercise Descriptions: Machine Bench Press: Any machine press. 21's: Start with 21 pushups, then do 20 situps, then 19 pushups, then 18 situps and keep going until you get to 1. Wide Grip Cable Rows: Use a wide grip bar for cable rows. Alternatives would be regular cable rows. Back Extensions: Unweighted back extension machine. Lock your legs in and hold your desired weight plate in your hand. Lean forward and extend up. Free Motion Rows: Seated Cable Rows with a single grip in each hand. Alternatives would be regular cable rows. Free Motion Calf: Free Motion Calf Machine. Alternatives would be normal calf machine or standing calf raises. Free Motion Hamstring: Free Motion Hamstring Machine. Alternatives would be any cable hamstring machine or lying hamstring machine. Leg Press Burnout: Use enough weight to be able to hit the leg press for at least 20 reps, but keep going until muscle exhaustion. Reverse Grip 21's: Using an EZ Bar, curl the bar until your forearms are parallel with the ground 7 times, after the 7th rep, curl the bar to your chest and bring back down to parallel position 7 times, then do 7 full curls for a total of 21 reps. Behind the Back Wrist Curls: Using a barbell, curl the bar with your wrists behind your back. Dumbell Shoulder Fly: Standing dumbell shoulder flyes. I didn't see this one in the database but pretty self explanatory. Free Motion Cable Press (Seated) Same thing as dumbell seated Arnold press except you're using cables.