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


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
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.