Training: Legs

A.M ABZ
100 Ab Wheels – 4×25 reps, 4×10 Heavy Cable Crunches

WARMUP —
10 Minute Stationary Bike, Back Extensions: 50 reps, 4 x 25 weighted crunches

BACK SQUAT
With Bands
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x225lbs

9 Super Sets
Bench Press
3 Close Grip reps
3 Medium Grip reps
3 Wide Grip reps
x 95lbs w/ 2 red bands
Neck Pulls: 20 x 80lbs

LIGHT REP WORK — 3 SET SUPERSET
Stiff Leg Deadlifts: 15 x 135lbs
Good Mornings: 15 x 135lbs
Back Extensions: 10 x 45lbs

Leg Extensions: 1 set of 100 x 40lbs
Leg Curls: 1 set of 100 x 40lbs

GHD: 4 sets of 25 reps

P.M ABZ
Weighted Crunches: 4 sets 50 reps, Straight Leg Lifts: 4 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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