Credit: This workout was found at http://www.bodybuilding.com/fun/lobliner28.htm.
This one of the better workouts I found while dieting. Although I'm a big believer in training heavy (event while dieting), it's a nice change of pace for my joints to move into the higher rep ranges for a few weeks. Not only does it lower my chances of injury, but it also does an amazing job in the hypertrophy area.
Instructions
1. Choose a weight where you would normally fail around the 12-15 rep range.
2. For each set, go until you are close to failure. If you don't reach the magic 15 rep mark, rack the weight and give yourself about 5 good breaths then finish the remaining reps till you hit 15.
3. If you are able to to 15 reps straight for each set in an exercise, increase the weight by 5 lbs in the next workout.
4. Do once or twice a week.
Enjoy!
The Workout
Leg Extensions
2 Sets
Barbell Squats
2 Sets
Leg Presses
2 Sets
Leg Curls
2 Sets
Dumbbell Lunges
3 Sets
Standing Calf Raises
2 Sets
Crunches
3 Sets