Workout plan Week 2
Day 1:
5 exercises shoulders
4 exercises triceps
Day 2:
4 exercises quads
2 exercise hams
Day 3:
5 exercises chest
4 exercises biceps
Day 4: Rest
Day 5:
5 exercises back
2 exercises rear delts
Day 6:
Quads and hams 2nd workout focusing on execution / Full ROM / Peak contraction. Only use machines/guided exercises.
3 exercises quads
3 exercises hams
Day 7 - Rest
2 Working sets per exercise
Set 1: 4-8 reps
Set 2: 10-12 reps + Intensity technique
Main leg workout:
3 sets of 10-12 reps adductors/3 sets of 10-12 reps abductors
Leg extension
Warm up
+1 sets of 8-10 reps.
Leg press:
Feeder sets as needed
Set 1: 6-8 reps to failure
Set 2: 8-10 reps
15 sec rest pause
Repeat max reps
Squats (can be smith machine)
Feeder sets as needed
Set 1: 6-8 reps to failure
Set 2: 10-12 reps to failure
Hack squats
1 set of 8-10 reps
1 set of 4x4 with 15 sec rest
Lying leg curl
2 sets of 10-12 reps
Standing leg curls
2 sets of 10-12 reps