Leg Biased Full Body 3

A1

Notes:

Hack Squat

2 sets of 8 - leaving 2-3 RIR on all sets. Complete Rest

  • 2 Sets

B1

Notes:

Seated Leg Curl

3 sets of 15/12/10 reps - add weight on each set, take all to failure.Hyperextensions - Max reps with bodyweight Complete Rest

  • 3 Sets

Superset

B2

Notes:

Hyperextension

Max reps with bodyweight. Complete Rest

  • 3 Sets

C1

Notes:

Overhead Laterals

3 sets of 12/10/8 reps on all exercises - increment weight on each set, push all to failure. Partial Rest (90s)

  • 3 Sets

D1

Notes:

Upper Back Pulldown

3 rounds of 10/8/6 reps - add weight on each set, push all to failure with a drop set by decreasing load by 20%. Partial Rest

  • 3 Sets

E1

Notes:

Bodyweight Skullcrushers

AMRAP with bodyweight on all exercises 3 rounds Partial Rest

  • 3 Sets

Superset

E2

Notes:

Nosebreakers

AMRAP with bodyweight on all exercises 3 rounds Partial Rest

  • 3 Sets

E3

Notes:

Pushups

AMRAP with bodyweight on all exercises 3 rounds Partial Rest

  • 3 Sets

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