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