Legs 4/14/2019


1. Single leg machine curls 4x12

2. Reverse hack squat 4x16,12,10,15

3. Quad extensions inner thigh 4x15 increasing weight

4. Leg press 4x10 2 second pause at the bottom

5. Laying curls 4x 15 (2 second pause on the squeeze)

6. Abductors 4x15

7. DB Stiff leg deadlifts 4x10


45 mins of cardio: 45 minute 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.

LegsStephanie Sequeira