10.20.21 Workout: Legs

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Shred: (Machine Quad Extensions, 5 sets of 20 reps), (Close, Low Stance Quads Focused Leg Press, 5 sets of 12 reps), (Wide, High Hamstrings Focused Leg Press, 5 sets of 12 reps), (Machine Seated Hamstring Curls, 5 sets of 16 reps), (Machine Calf Press, 4 sets of 12 reps), Rest 90 seconds between sets

Cardio: Optional Today – 20 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: (Machine Quad Extensions, 5 sets of 15 reps), (Close, Low Stance Quads Focused Leg Press, 5 sets of 10 reps), (Wide, High Hamstrings Focused Leg Press, 5 sets of 8 reps), (Machine Seated Hamstring Curls, 5 sets of 12 reps), (Machine Calf Press, 4 sets of 12 reps), Rest 120-150 seconds between sets

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