Leg Day with focus on quads.
Your browser does not support the video tag.
Leg Extension
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
Your browser does not support the video tag.
One Legged Leg Extension
4 sets - no rest in between sets - 10-12 reps each leg
Your browser does not support the video tag.
Leg Press Close Stance
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
Your browser does not support the video tag.
One Leg Leg Press
4 sets - no rest in between sets - 10-12 reps each leg
Your browser does not support the video tag.
Calf Raises on Leg Press
5 sets - 15 reps
Your browser does not support the video tag.
Barbell Squat
3 sets - 12 reps, 10 reps, 8 reps
Previous
Next
Leg Extension
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
One Legged Leg Extension
4 sets - no rest in between sets - 10-12 reps each leg
Leg Press Close Stance
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
One Leg Leg Press
4 sets - no rest in between sets - 10-12 reps each leg
Calf Raises on Leg Press
5 sets - 15 reps
Barbell Squat
3 sets - 12 reps, 10 reps, 8 reps
We are going to be performing 2 total upper body days this week. This is the first!
See notes for *SUPERSET
Your browser does not support the video tag.
Barbell Chest Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Barbell Row
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
One Arm Cable Row
3 sets - 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Cable Rope Tricep Pressdown
SUPERSET WITH THE NEXT EXERCISE (no rest between each exercise. You will rest 1 minute in between each set) 2 sets - 15 reps
Your browser does not support the video tag.
Cable Overhead Tricep Extension
2 sets - 15 reps
Your browser does not support the video tag.
Bicep Curl EZ
4 sets - 18 reps, 15 reps, 12 reps, 10 reps
Your browser does not support the video tag.
Reverse Grip Lat Pulldown
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Cable Hammer Curl
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Previous
Next
Barbell Chest Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Barbell Row
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
One Arm Cable Row
3 sets - 18 reps, 15 reps, 12 reps
Cable Rope Tricep Pressdown
SUPERSET WITH THE NEXT EXERCISE (no rest between each exercise. You will rest 1 minute in between each set) 2 sets - 15 reps
Cable Overhead Tricep Extension
2 sets - 15 reps
Bicep Curl EZ
4 sets - 18 reps, 15 reps, 12 reps, 10 reps
Reverse Grip Lat Pulldown
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Cable Hammer Curl
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Shoulders and Abs
Your browser does not support the video tag.
Seated DB Shoulder Press
3 sets - 12 reps, 10 reps, 8 reps
Your browser does not support the video tag.
Alternating Kneeling Cable Shoulder Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Cable Front Shoulder Raise
3 sets - 15 reps, 12 reps, 10 reps
Your browser does not support the video tag.
In & Out Shoulder Press
3 sets - 15 reps, 12 reps, 10 reps
Your browser does not support the video tag.
Seated Shoulder Fly
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Hanging Knee Tuck
3 sets - as many as possible
Your browser does not support the video tag.
Russian Twists
3 sets - as many as possible
Previous
Next
Seated DB Shoulder Press
3 sets - 12 reps, 10 reps, 8 reps
Alternating Kneeling Cable Shoulder Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Cable Front Shoulder Raise
3 sets - 15 reps, 12 reps, 10 reps
In & Out Shoulder Press
3 sets - 15 reps, 12 reps, 10 reps
Seated Shoulder Fly
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Hanging Knee Tuck
3 sets - as many as possible
Russian Twists
3 sets - as many as possible
Leg day with focus on glutes and hamstrings. Always try to make sure that you push your butt back and keep your chest up when performing straight legged deadlifts.
Your browser does not support the video tag.
Deadlift
4 sets - 10 reps, 8 reps, 6 reps, 6 reps
Your browser does not support the video tag.
Bulgarian Split Squat
3 sets - 10 reps
Your browser does not support the video tag.
Hip Thrust
4 sets - 10 reps, 10 reps, 8 reps, 8 reps
Your browser does not support the video tag.
Glute Kickback (Bent Knee)
3 sets - 10-12 reps
Your browser does not support the video tag.
DB Straight Leg Deadlift
3 sets - 12 reps, 12 reps, 10 reps
Your browser does not support the video tag.
Glute Kickback Machine
3 sets - 10 reps
Your browser does not support the video tag.
Lying Hamstring Curl
3 sets - 12 reps, 10 reps, 10 reps
Previous
Next
Deadlift
4 sets - 10 reps, 8 reps, 6 reps, 6 reps
Bulgarian Split Squat
3 sets - 10 reps
Hip Thrust
4 sets - 10 reps, 10 reps, 8 reps, 8 reps
Glute Kickback (Bent Knee)
3 sets - 10-12 reps
DB Straight Leg Deadlift
3 sets - 12 reps, 12 reps, 10 reps
Glute Kickback Machine
3 sets - 10 reps
Lying Hamstring Curl
3 sets - 12 reps, 10 reps, 10 reps
Full upper body day, day #2
Your browser does not support the video tag.
Unilateral Pulldown Machine
3 sets - 12 reps, 12 reps, 10 reps
Your browser does not support the video tag.
Chest Supported Row Machine
3 sets - 12 reps, 12 reps, 10 reps
Your browser does not support the video tag.
Skullcrusher EZ
3 sets - 10 reps
Your browser does not support the video tag.
Alternating Hammer Curl
3 sets - 10 reps ***After the 3rd set you will perform a DROPSET - reduce the weight and perform as many as possible. Reduce weight again and perform as many as possible. No rest.
Make sure you are squeezing your bicep at the top of the exercise!
Your browser does not support the video tag.
Seated Arnold Press to Bicep Curl
2 sets - 10 reps
Your browser does not support the video tag.
Seated Preacher Curl
2 sets - 10 reps
Your browser does not support the video tag.
Tricep Kickback
3 sets -15 reps, 12 reps, 10 reps
Your browser does not support the video tag.
1 Arm Cable Upright Row
3 sets - 15 reps
Previous
Next
Unilateral Pulldown Machine
3 sets - 12 reps, 12 reps, 10 reps
Chest Supported Row Machine
3 sets - 12 reps, 12 reps, 10 reps
Skullcrusher EZ
3 sets - 10 reps
Alternating Hammer Curl
3 sets - 10 reps ***After the 3rd set you will perform a DROPSET - reduce the weight and perform as many as possible. Reduce weight again and perform as many as possible. No rest.
Seated Arnold Press to Bicep Curl
2 sets - 10 reps
Seated Preacher Curl
2 sets - 10 reps
Tricep Kickback
3 sets -15 reps, 12 reps, 10 reps
1 Arm Cable Upright Row
3 sets - 15 reps
CHALLENGE WORKOUT!
add this bonus workout if you are feeling challenged
OR
REST if your body needs it!
Your browser does not support the video tag.
Mountain Climbers
3 sets - 30 seconds on, 30 seconds off
Your browser does not support the video tag.
Goblet Squat
4 sets - 24 reps, 20 reps, 15 reps, 12 reps
Your browser does not support the video tag.
Reverse Lunge with Bicep Curl
3 sets - 10 reps
Your browser does not support the video tag.
Cable Crunch
4 sets - 20 reps
Your browser does not support the video tag.
Plank with Leg Lift
4 sets - 15-20 reps
Your browser does not support the video tag.
Renegade Row
4 sets - 15-20 reps
Previous
Next
Mountain Climbers
3 sets - 30 seconds on, 30 seconds off
Goblet Squat
4 sets - 24 reps, 20 reps, 15 reps, 12 reps
Reverse Lunge with Bicep Curl
3 sets - 10 reps
Cable Crunch
4 sets - 20 reps
Plank with Leg Lift
4 sets - 15-20 reps
Renegade Row
4 sets - 15-20 reps
Your browser does not support the video tag.
Pigeon Stretch
Your browser does not support the video tag.
Calf Stretch
Your browser does not support the video tag.
Cat Stretch
Your browser does not support the video tag.
Inner Thigh Stretch
Your browser does not support the video tag.
Quad Stretch
Previous
Next
Pigeon Stretch
Calf Stretch
Cat Stretch
Inner Thigh Stretch
Quad Stretch