Great Workout yesterday with TEAM RTN/TEAM DOC. We split in 3 groups of teams. this is what my group did for legs yesterday. We were focusing on high volume and lots of reps.
Leg extensions 4 multiple sets of:
set 1 (full/half up to 10 reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
Standing calf raises 25 reps
Reverse hack Squats
Here is what we did:
set 1 (full/half up to 10 reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
seated calf raises 4 sets of 25 reps
walking lunges with squats. we used 135 lbs for 20 alt lunges with 40 squats 1 set supper setted with 100 tire squats.
Finished with lying leg curls 1 dropset of 10, 12, 15, 20 reps
did abs with Jerry Wheeler 3 intense sets of
Hanging trunk twists (1 each side and 1 center x 4)
Hanging alt single leg lifts( 8 each)
hanging trunk curls 1 set of 8 with slow negatives
thats all we needed to fry abs.
Leg extensions 4 multiple sets of:
set 1 (full/half up to 10 reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
Standing calf raises 25 reps
Reverse hack Squats
Here is what we did:
set 1 (full/half up to 10 reps)
set 2 (multiples of halfs up to 7 with 1 full)
set 3 (multiples of fulls up to 7 with 1 half)
set 4 (double multiples up to 7 of each)
super sets this with
seated calf raises 4 sets of 25 reps
walking lunges with squats. we used 135 lbs for 20 alt lunges with 40 squats 1 set supper setted with 100 tire squats.
Finished with lying leg curls 1 dropset of 10, 12, 15, 20 reps
did abs with Jerry Wheeler 3 intense sets of
Hanging trunk twists (1 each side and 1 center x 4)
Hanging alt single leg lifts( 8 each)
hanging trunk curls 1 set of 8 with slow negatives
thats all we needed to fry abs.
RSS Feed
