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MONDAY

(5 SETS)(5 REPS)

1.BARBELL BACK SQUATS


(4 SETS)(12 REPS)(IMMEDIATELY RDLS AFTER LUNGER)

2A. WALKING LUNGES (RDLS THEN WALKING LUNGES BACK)

2B. RDLS


(4 SETS)(12 REPS)

3A. SISSY SQUATS

3B. LEG EXTENSIONS


(4 SETS)(15 REPS)

4. LEG PRESS (CLOSE STANCE, WIDE STANCE)

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TUESDAY

(5 SETS 20 REPS) 1A. STANDARD DEADLIFTS SUPERSET 1B. BURPEES (5 SETS 12 REPS) 1A. T BAR ROWS (HEAVY) SUPERSET 1B. PULL UP (5 SETS 12 REPS) 1A. DB CURLS SUPERSET 1B. RENEGADE ROWS (5 SETS 12 REPS) 1A.

WEDNESDAY

(5 SETS 12 REPS) 1A. SUMO DEADLIFTS SUPERSET 1B. SUMO GOOD MORNINGS (5 SETS 15 REPS) 1A. LEG EXTENSIONS SUPERSET 1B. SISSY SQUATS (5 SETS 15 REPS) 1A. SUMO LEG PRESS (HEAVY) SUPERSET 1B. WALKING LUNGE

THURSDAY

(5 SETS 15 REPS) 1A. ROPE TRICEP EXTENSION SUPERSET 1B. STRAIGHT BAR TRICEP EXTENSIONS (5 SETS 20 REPS) 1A. DIPS SUPERSET 1B. OVERHEAD TRICEP EXTENSIONS (5 SETS 15 REPS) 1A. SINGLE ARM ROPE EXTENSION