A1
Notes:Rear Leg Elevated Smith Machine Split Squat
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (60s)
- 4 Sets
B1
Notes:Leg Press
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Minimal Rest (0s)
- 4 Sets
Superset
B2
Notes:Leg Extension
4 sets of 8-10 reps. Partial Rest (90s)
- 4 Sets
C1
Notes:Front Foot Elevated Split Squat
3 sets of 8-10- 2 second pause in stretch on each rep. Partial Rest (60s)
- 3 Sets
D1
Notes:Glute Ham Raise
3 sets of 8-10 reps. Partial Rest (60s)
- 3 Sets
E1
Notes:Lying Leg Curl
3 sets of 20-25 reps. Partial Rest (60s)
- 3 Sets
F1
Notes:Power Shallow Row
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (60s)
- 4 Sets
G1
Notes:Machine Row - Upper Back
3 sets of 8-10 reps. Partial Rest (60s)
- 3 Sets