Quads

Contributed by: Francis Li

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Workout 1

• 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

• 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

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