1.24.22 Workout: Quads & Back

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Shred: (Seated Quad Extensions Superset w/ Quads Focused Leg Press, 5 sets of 20 reps Extensions & 10 reps Leg Press), (Wide, Overhand Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 3 sets of 16 reps Lat Pulldowns & 10 reps Rows), (Close, Hammer Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 4 sets of 12 reps Lat Pulldowns & 10 reps Rows), (Wide, Hammer Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 3 sets of 20 reps Pulldowns & 10 reps Rows), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium to low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Seated Quad Extensions Superset w/ Quads Focused Leg Press, 5 sets of 16 reps Extensions & 8 reps Leg Press), (Wide, Overhand Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 3 sets of 12 reps Lat Pulldowns & 10 reps Rows), (Close, Hammer Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 4 sets of 8 reps Lat Pulldowns & 10 reps Rows), (Wide, Hammer Grip Lat Pulldowns Superset w/ Hammer Strength Rows, 3 sets of 16 reps Pulldowns & 10 reps Rows), Rest 90-120 seconds between sets

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