Wednesday
LegsLegs A (Quad Focus)
60 min
Push / Pull / Legs (6x/week) - When you hit 8 reps on all sets, increase weight by 5 lbs next session.
Warm-Up
5 min bike, leg swings, 3 warm-up squat sets
1
4 x 6-8Barbell Back Squats
quads, glutes | Rest 180s
Today: 235 lbs
Stay at 235 lbs. Hit 8 reps before moving up.
Last
235 x 6
Log Sets
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2
3 x 8-10Romanian Deadlifts
hamstrings, glutes | Rest 120s
Today: 195 lbs (move up)
Hit 10 reps at 185 lbs. Try 195 lbs today.
Last
185 x 10
Log Sets
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3
3 x 10-12Leg Press
quads | Rest 90s
Log Sets
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4
3 x 12-15Leg Extensions
quads | Rest 60s
Log Sets
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5
4 x 12-15Calf Raises
calves | Rest 45s
Log Sets
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Cool-Down
Quad stretches, foam roll