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 […]
Category Archives: 5 day split schedules
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 ], […]
Day 1 – Legs, Calves 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 CALF RAISES ON LEG PRESS MACHINE 3x[50 […]
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 -Shoulders, Calves,Traps recommended sets & reps […]
Day 1 – Legs, calves recommended sets & reps Squat neutral stance 4×8 Stiff legged dead lift 4×8 Leg press NEUTRAL foot placement 4×8 Leg press wide foot placement 4×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises […]