4.6.21 Workout: Legs

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Shred: (Calf Presses w/ 3 second negatives, 4 sets of 20 reps), (Wide Stance Sumo Deadlifts w/ DB Superset w/ Close Stance Goblet Squats w/ DB, 4 sets of 15 reps on each), (Walking Lunges w/ DB’s, 3 sets of 12 steps on each leg so 24 total steps each set), (Single Leg Standing Hamstring Curls w/ 5 second negatives, 3 sets of 16 reps on each leg), (Single Leg Seated Quad Extensions w/ 5 second negatives, 3 sets of 16 reps on each leg) Rest 90 seconds between sets

Cardio: OPTIONAL TODAY – 40 minutes of medium-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: (Calf Presses w/ 3 second negatives, 4 sets of 15 reps), (Wide Stance Sumo Deadlifts w/ DB Superset w/ Close Stance Goblet Squats w/ DB, 4 sets of 12 reps on each), (Walking Lunges w/ DB’s, 3 sets of 8 steps on each leg so 16 total steps each set), (Single Leg Standing Hamstring Curls w/ 5 second negatives, 3 sets of 12 reps on each leg), (Single Leg Seated Quad Extensions w/ 5 second negatives, 3 sets of 12 reps on each leg) Rest 120 seconds between sets

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