➢ 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) 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)


1. 30 mins of incline walk

2. 45 mins of incline walk

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.