Maybe it’s my fault.. That you didn’t see the sunrise workouts, and the midnight runs… That when you cut corners, I trudged my own path. That when you were handed opportunities, I created my own. Maybe it’s my fault you took your gifts for granted, and I worked to make yours irrelevant. Maybe it’s my fault that when you reminded everyone of […]
This leg workout maximizes glute, ham and quad development incorporating the fundamental and foundational movements one should use as a staple in their lower body training… 1) Leg extensions 5×20 active warmup 2) Barbell squat athletic stance– 2×12– 6×8(75 seconds rest between each set) 3) Heavy bench or box stepups– 2×15 each leg– 2×12 each leg– 2×10 each leg(60 seconds […]
Goodluck!!!! 1) 6×20 leg extensions (60 seconds between sets) 2) 8×6 athletic stance barbell squat (heavy) 90 seconds between sets 3) 5×15 barbell squat, toes strait ahead, 60 seconds between sets, go heavy as possible 4) heavy strait leg dead lift 8 reps, superset heavy walking weighted lunges (30 feet down and back)(5 sets) 5) heavy leg press 15 reps, […]
Here was my 4:25 am Sprint/HIIT workout 1) I ran up and down the bleachers on the football field 35 times. I started with a walk and as I got warmed up I began to jog until I broke a sweat then I was bounding up them. This is my active warmup 2) Starting on the end line of the […]
1) 5×20 leg extensions (.45 rest) 2) 5×20 heavy leg press (.60 rest) 3) 8×8 barbell squat (1.30 rest) 4) 10 reps heavy bench stepups each leg, superset heavy strait leg deadlift 8 reps (5 sets, no rest) 5) single leg rdl 8 reps each leg, superset reverse weighted lunge 8 reps each leg (5 sets, no rest) 6) walking […]
1) 6×20 leg extensions 2) Leg press 20//15/12/10/8/8/20/50 3) hack squats 4×10 superset walking lunges 4) bar squats 12/10/8/6 dropset 25 superset bench stepups in power rack 4×10 5) single leg extension rapid fire back and forth each leg 10/10/10/10. repeat this superset 4 times through
1) 6X20 HEAVY LEG EXTENSIONS (PRE-EXHAUST). 2) LEG PRESS: 20/15/12/8 THEN LAST SET TAKE THE WEIGHT YOU DID 20 AT AND DO 50. 3) BAR SQUATS, TOES STRAIT AHEAD, DEEP. 4X6-8. 4) BOX STEPUPS WITH BARBELL 4X12 EACH LEG (HEAVY) SUPERSET WALKING LUNGES WITH WEIGHT 4 SETS DOWN AND BACK, LAST SET GO TILL FAILURE. IF YOU CAN GO DOWN […]
60 Set In 60 Minutes! 1)– Seated lateral dumbbell raise 15 reps– Bench dips 25 reps(5 sets) 2)– Arnold presses 10 reps– Seated overhead dumbell press 8-10 reps(5 sets) 3)– Strait bar front raise 12 reps– Skull crushers 12 reps(5 sets) 4)– Dumbbell upright rows 12 reps– Regular dips 30 reps(5 sets) 5)– Rear delt machine 10 slow reps– Tricep […]
1) ARNOLD PRESSES 4X12,SUPERSET DUMBELL LATERAL RAISE 4X15, SUPERSET FRONT RAISE 4X12 (60 SECONDS BETWEEN SUPERSETS, AS ALWAYS NO REST DURING SUPERSET) 2) UPWRIGHT ROWS WITH ROPE 12/10/8 DROPSET 15 LAST SET, SUPERSET DUMBELL REAR DELT FLIES 4X12 3) SIDE LATERAL RAISE 3X 12 ( PAUSE AT TOP, 3 SECOND ECCENTRIC) SUPERSET FRONT RAISE WITH ROPE 3X12, DROPSET 10 LAST […]
