10.19.20 Workout: Quads & Calves

Shred: (Calf Raises on Smith Machine w/ Toes on Weight, 4 sets of 16 reps), (Close Stance Box Squats, 5 sets of 12 reps), (Leg Extensions, 3 sets of 12 reps, drop in weight and do 3 more sets of 30 reps), (Finisher: 2 rounds of Bodyweight Forward Lunges until Failure on each side) rest 60-90 seconds between sets

Bulk: (Calf Raises on Smith Machine w/ Toes on Weight, 4 sets of 12 reps), (Close Stance Box Squats, 5 sets of 10 reps), (Leg Extensions, 3 sets of 8 reps, drop in weight and do 3 more sets of 30 reps), (Finisher: 2 rounds of Bodyweight Forward Lunges until Failure on each side) rest 90-120 seconds between sets

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