Posts in Quads
Legs

Legs

1. Seated Leg Curls – Machine (4 sets: 15 reps) 4.2.1.0

2. Leg extensions (4 sets: Drop Set: 8,8,8)

3. Stiff Leg Deadlift (4 sets: 15reps)

4. Hack Squat – Isolateral (6 sets: 16,12,10,10,8,8 reps)

5. Double Leg smith machine glute kick back (4 sets: 10 reps)

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Quads/Glutes

Quads/Glutes

1. Double Leg Smith Machine Kick Backs (4 sets: 14 reps) Tempo 2.0.2.0

2. BB Squat (5 sets: 10-12 reps) 2.2.1.0

3. Leg Extension (4 sets: 8 reps) heavy explosions (1.0.1.0)

Superset Leg Extension (4 sets: 8 reps) slow controlled (4.2.2.0)

Superset Leg Press feet wide and low (4 sets: 10 reps) 2.0.2.0

4. Abductor machine (4 sets: 14 reps) 2.0.2.0

Superset with weighted Pulse squats (4 sets: 20 reps)

4: Plie Squats (4 sets: 10 reps) 2.1.2.0

Superset DB RDLs (4 Sets: 10 reps) 2.1.2.0

5. Laying Hamstring Curls (3 drop sets: 10, drop, 10, drop, 10, drop, 10 = 40 total reps) 1.0.1.0

6. BB squat (3 sets: 10 reps) 2.2.2.0

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Glutes/Quads

Glutes/Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

2. Abductor machine (5 sets: 20,16,12,10,8)

3. BB Back Squat - (5 sets: 12, reps) 2.0.1.0 Tempo

4. Glute Kickback machine (4 sets: 16 reps)

5. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

6. Stiff Leg Deadlift - (5 sets: 20,16,12,10,10) 4.0.1.2 tempo

Cardio:

1. 30 mins of HIIT

2. 30 mins of incline walk

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Quads

Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

2. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

3. Single leg quad extensions (5 sets: 12 reps) 4.0.1.2 tempo

4. BB Front squat Squat - (5 sets: 12, reps)

5. Glute Kickback machine (4 sets: 16 reps)

6. Abductor machine (5 sets: 20,16,12,10,8)

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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