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  • Legs 1 2 3 4 5 6 7 8: Romanian Deadlift Front Squat

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    maple
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    Perform each workout twice a week, with exercises for calves, side delts and abs whenever you can as they benefit from being exercised often. Instead of performing sets, you will perform a maximum amount of reps. Take a 5-30 second break every time you cannot do another rep until you complete the amount of reps. 1 minute break between exercises. Don't forget, it is very important to do a minimum of 5 minutes warming up and stretching of the muscles to be worked that day. Also remember to stretch after!

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    Workout Template

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    Perform each workout twice a week, with exercises for calves, side delts and abs whenever you can as they benefit from being exercised often. Instead of performing sets, you will perform a maximum amount of reps. Take a 5-30 second break every time you cannot do another rep until you complete the amount of reps. 1 minute break between exercises. Don't forget, it is very important to do a minimum of 5 minutes warming up and stretching of the muscles to be worked that day. Also remember to stretch after!

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
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    12 views3 pages

    Legs 1 2 3 4 5 6 7 8: Romanian Deadlift Front Squat

    Uploaded by

    maple
    Perform each workout twice a week, with exercises for calves, side delts and abs whenever you can as they benefit from being exercised often. Instead of performing sets, you will perform a maximum amount of reps. Take a 5-30 second break every time you cannot do another rep until you complete the amount of reps. 1 minute break between exercises. Don't forget, it is very important to do a minimum of 5 minutes warming up and stretching of the muscles to be worked that day. Also remember to stretch after!

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Legs

    Romanian
    Deadlift

    90kg
    30reps
    Too Hard

    Front Squat

    30kg
    20reps
    Try 35kg,
    30reps

    Leg Press

    ?
    Try 120kg
    30 reps

    Ass Raise

    40kg
    30 reps
    Try 45kg

    Hyperextensions

    ?
    Try 0kg
    50 reps

    Leg Curl

    '6'
    50 Reps
    Try '7'

    Leg Extension

    '7'
    50 reps
    Try '8'

    Leg Measurements Beginning


    Thighs 59.5cm
    Glutes 102.5cm
    Calves 41cm

    Chest/Tri

    Dips
    '2'

    '8'
    30 reps
    Too easy, try
    '7'

    DB Press

    ?
    Try 15kg
    30reps

    Incline DB

    15kg
    30 reps (10)
    May be
    2Heavy

    Flyes/Crossovers

    8kg
    30 reps
    Try 50?

    Tricep Pushdown

    '4'
    50 reps
    Try 5?

    Back/Bi

    Wide Grip
    Pull-up

    '8'
    30 reps
    Too easy, try
    '7'

    Chin-ups

    ?
    Try 15kg
    30reps

    Seated Rows

    15kg
    30 reps (10)
    May be
    2Heavy

    Chest-Supported
    Rows
    Reverse Flyes

    8kg
    30 reps
    Try 50?

    Preacher Curl

    '4'
    50 reps
    Try 5?

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