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    • Tuesday: Quads/ Hams/ Glutes/ Calves and Bi’s
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    Tuesday: Quads/ Hams/ Glutes/ Calves and Bi’s

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    • on October 30, 2019
    • Categories: Workouts
    QUADS/ HAMS
    Legs Extensions 5 sets 25, 15, 12, 10, 8
    Leg Curl 5 sets of 15
    Squats 5 sets 20, 15, 10 , 8, 5 rest pause 5

    GLUTES
    Glute Kick Backs 4 sets of 12 last sets is a drop set

    CALVES
    Standing Calf Raises 4 sets of 15
    Seated Calf Raise 4 sets of 20, 15, 10, 10 last set is a drop set

    BICEPS
    Standing strait bar curl 5 sets of 10
    Seated Db hammer Curl  5 sets of 8 last 2 sets is a drop set
    Preacher Curl 4 sets 15, 10 , 8, 5 rest pause 5

    You should be pushing yourself harder then you ever have before. The last 2 exercises are your all out working sets to failure and you should be utilizing a training partner to spot you and mentally push you past your limits.
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