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WEEK 5 /ISOLATERAL & HYPERTROPHY

DAY 2 / LEGS & QUADS

Warm up:5 minutes cardio + 2 light warm up sets of first exercise

Set/Reps Exercise Tempo
3 x 10 Barbell Squat or Hack Squat Machine 2.1.2
3 x 10 Single Leg, Leg Press Machine 2.1.2
3 x 10 Dumbell Split Squat 2.1.2
4 x 12 Single Leg, Seated Leg Extension 2.1.2
4 x 12 Dumbell Jump Squats 2.1.2
4 x 12 Dumbell Lunges with Knee Raise 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 5 x 5 - 3 min rest
3 x 10 - 60 sec rest

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