Day 1 – Legs recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest [ Heavy day ], […]
Monthly Archives: March 2014
Monday – Legs & Calves recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets 4xDrop set locked knee calf raises full range 5 […]
Monday – Legs & Calves recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets 4xDrop set locked knee calf raises full range 5 […]
Day 1 – Legs, calves recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl 3xDrop set leg extension 3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Biceps recommended sets […]
Day 1 – Legs, calves recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl 3xDrop set leg extension 3xDrop set Calf raises (straight leg) 3x[50 reps] seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Arms,Ab thickening recommended […]
Monday -Hamstrings/ middle lower back/ calves recommended sets & reps hamstring curls 5×10 reverse hack squats 4×15-20 bent knee still legged dead lifts 5×8-10 kick backs 3×10 seated cable rows 3×8-10 walking lunges with bar on chest 3×16 steps leg extension high rep drop sets 3xDrop set Tuesday – Upper back/ Triceps/ Calves recommended sets […]
Day 1 – Legs [ heavy ] recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest thickness, […]
Day 1 – Legs & Calves + Abs recommended sets & reps ( reps are near failure) Leg extensions 20 reps, 16 reps , 12 reps ,8 reps , 6 reps Squat neutral stance 20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset Leg Press narrow stance 20 reps, […]