200723 Wednesday 

1. Back Squat 7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

 

*Rest 2:00-2:30 b/t sets

2. Deadlift 7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

 

*Rest 2:00-2:30 b/t sets

3. KB Goblet Squats 4 sets: 12 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a moderate weight; stay the same or build across sets

4. Laying Hamstring Curls 4 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a moderate weight; stay the same or build across sets

5. Seated Calf Raises 4 sets: 15-20 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a moderate weight; stay the same or build across sets


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