• Quads

  • Contributed by: Francis Li

    • Workout 1 (1/3)

    • a. Squat - Barbell
      2 sets × 20 reps, 0s rest
    • b. Sissy Squat - Bodyweight/Weighted
      2 sets × reps, 0s rest
    • c. Leg Extension - Lever
      2 sets × 10 reps, 6m rest

    Workout 2 (2/3)

  • Reverse Lunge - Barbell
    3 sets × 10 reps, 90s rest
  • Seated Calf Press - Lever
    3 sets × 6 reps, 90s rest
  • Incline Bench Press - Barbell
    3 sets × 6 reps, 90s rest
  • Pull-up - Bodyweight/Weighted
    3 sets × 6 reps, 90s rest
  • Lateral Raise - Dumbbell
    3 sets × 6 reps, 90s rest
  • Curl - Dumbbell
    3 sets × 6 reps, 90s rest
  • Lying Triceps Extension - EZ Curl Bar
    3 sets × 6 reps, 90s rest

    • Workout 3 (3/3)

  • Front Squat - Barbell
    10 sets × 4 reps, 3m rest
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