PRIMARY; QUADS
SECONDARY: HAMS & CALVES
SETS REPS
KGS
Leg press 2 x warm up
4 x working Warm up x 20
Working x 15 Keep feet hip width apart and place high on
platform to bring in hams and glutes.
Inc 1 triple drop set.
Hack squat 2 x warm up
3 x working Warm up x 15
Working x 6-10 Go Heavy!! Get the bum below the knees.
Use a spotter if possible and hit failure!!
Leg extension 4 x working Working x 12 Inc 2 dropsets.
Lying hamstring curl 2 x warm up
4 x working Warm up x 15
Working x 10 Keep hamstring tight, don’t fully extend leg.
Walking Db lunges 3 x working sets Working x 20 Use straps if necessary to hold Db’s.
Keep body upright.
Single leg hamstring curl 2 x warm up
4 x working Warm up x 20
Working x 12 Using the leg extension if necessary to get
a solid contraction.
Straight leg calve raise 1 x warm up Warm up x 20
Working x 15 Deep stretch and hold contraction
at the top.
Go slow on the negative (5 second count).
ARM SETS REPS Barbell bicep curl 2 x Warm up
4 x Working Warm up x 20
Working x 15 Use a straight bar.
Use the negative.
Alternating dumbbell urls 3 x working Working x 15 e
ach arm Keep movement controlled.
Triceps pushdowns 1 x warm up
4 x working Warm up x 15
Working x 12 Alternate handles every sesssion.
Keep upright. Slow movement.
Bench dips superset with
cable kickbacks 1 x warm up
4 x working Warm up x 20
Working x 15 Control movement and make sure you hit a
90 degree angle at the elbow on dips.
Lying cable preacher curls 4 x working Working x 15 Keep head on bench and pull handle in to
for head. Use a straight bar.
Single arm overhead dumbbell
extension. 3 x working Working x 15
each side Keep muscle tight constantly,
use negative well.
KGS
NOTES
NOTES
APRIL 2018 | FLEX
45