Wednesday · Week 1

Legs A

Quads & strength

Progress

0 / 6 exercises

Back Squat (or Goblet alt)
4 x 8 120 sec
Start (W1)Bar + 5 kg/sideWeek 1Bar+5/side 4x8
Leg Press
4 x 12 120 sec
Start (W1)70 kgWeek 170kg 4x12
Leg Extension
3 x 15 60 sec
Start (W1)30 kgWeek 130kg 3x15
Leg Curl
4 x 12 60 sec
Start (W1)20 kgWeek 120kg 4x12
DB Walking Lunge
2-3 x 10/leg 90 sec
Start (W1)6 kg eachWeek 16kg ea 3x10/leg
Calf Raise
4 x 15 60 sec
Start (W1)40-50 kgWeek 145kg 4x15