My current workout regimen:

Lower Body Workout (twice each week)

Seated Leg Press – Pyramid from light weight to my working weight as a warm up, then 4 sets of 8

Leg Curl – 4 sets of 8

Leg Extension – 4 sets of 8

Calf Raises – 4 sets of 12

Crunches – 3 sets of 20 and then one set until exhaustion

Upper body Workout

Chest Press – Pyramid from light weight to my working weight as a warm up, then

4 sets of 12

Shoulder Press – 4 sets of 12

Dumbbell Rows – 4 sets of 12

Hammer Curls – 4 sets of 12

Tricep Pull Downs – 4 sets of 12

Crunches – 3 sets of 20 and then one set until exhaustion