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  • Day 1: Quads: Barbell Back Squat

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    dolce cena
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    This workout focuses on quadriceps and calf exercises. It includes barbell back squats with warm up sets and working sets of 10-6 reps, hack squats and leg presses done for 4-5 sets of 12-20 reps with drop sets, leg extensions for 4 sets of 15 reps with drop sets, and standing and seated calf raises done for 4 sets each of 10-15 reps with drop sets. It also includes a superset of seated calf raises and calf presses on the leg press machine for 4 sets each of 12-15 reps with drop sets and 1 minute of rest between supersets.

    Original Description:

    entrenamiento para piernas

    Original Title

    dia 1

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    This workout focuses on quadriceps and calf exercises. It includes barbell back squats with warm up sets and working sets of 10-6 reps, hack squats and leg presses done for 4-5 sets of 12-20 reps with drop sets, leg extensions for 4 sets of 15 reps with drop sets, and standing and seated calf raises done for 4 sets each of 10-15 reps with drop sets. It also includes a superset of seated calf raises and calf presses on the leg press machine for 4 sets each of 12-15 reps with drop sets and 1 minute of rest between supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views2 pages

    Day 1: Quads: Barbell Back Squat

    Uploaded by

    dolce cena
    This workout focuses on quadriceps and calf exercises. It includes barbell back squats with warm up sets and working sets of 10-6 reps, hack squats and leg presses done for 4-5 sets of 12-20 reps with drop sets, leg extensions for 4 sets of 15 reps with drop sets, and standing and seated calf raises done for 4 sets each of 10-15 reps with drop sets. It also includes a superset of seated calf raises and calf presses on the leg press machine for 4 sets each of 12-15 reps with drop sets and 1 minute of rest between supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    6/8/2021

    Day 1: Quads

    BARBELL BACK SQUAT (WARM-UP SETS)


    Use light weight and stop each set short of failure.

    Barbell back squat


    2 sets, 10 reps (rest 1 min. )

    Barbell back squat


    5 sets, 12, 10, 10, 8, 6 reps (rest 2 min. )

    Hack Squat
    Perform a single dropset after the final set. See Training Guidelines for
    details.
    4 sets, 12-15 reps (rest 90 sec. )

    Leg Press
    Perform a double dropset after the final set. See Training Guidelines for
    details.
    5 sets, 20, 15, 15, 15, 10 reps (rest 90 sec. )

    Leg Extension
    Perform a triple dropset after the final set. See Training Guidelines for
    details.
    4 sets, 15 reps (rest 1 min. )

    Standing Calf Raise


    4 sets, 10-12 reps (rest 1 min. )

    1/2
    6/8/2021

    SUPERSET
    Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.

    Seated Calf Raise


    Perform a single dropset after the final set. See Training Guidelines for
    details.

    4 sets, 12-15 reps (no rest)

    Calf Press On The Leg Press Machine


    Perform a single dropset after the final set. See Training Guidelines for
    details.
    4 sets, 12-15 reps (rest 1 min. )

    2/2

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