11.11.20 Workout: Legs

Shred: (Barbell Back Squats, 5 sets of 8-10 reps), (Goblet Squats w/ DB, 5 sets of 12-14 reps), (Squats holding Medicine Ball or DB, then use ball or DB as reference point for Air Squats, 4 sets of 20 reps on each = 160 total reps), (Calf Raises w/ Toes Elevated on Smith Machine, 4 sets of 12-16 reps) Rest 60-90 seconds between sets

Bulk: (Barbell Back Squats, 5 sets of 6-8 reps), (Goblet Squats w/ DB, 5 sets of 10-12 reps), (Squats holding Medicine Ball or DB, then use ball or DB as reference point for Air Squats, 4 sets of 15 reps on each = 120 total reps), (Calf Raises w/ Toes Elevated on Smith Machine, 4 sets of 12-16 reps) Rest 120 seconds between sets

 

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