Training: Legs

 

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

WARMUP —
10 Minute Stationary Bike, Back Extensions: 65 reps, 4 x 25 weighted crunches

9 Super Sets
Bench Press
3 Close Grip reps
3 Medium Grip reps
3 Wide Grip reps
x 135lbs
TBar Rows: 20 x 90lbs

LIGHT REP WORK — 4 SETS
Deadlifts: 15 x 135lbs
Good Mornings: 15 x 135lbs
Back Squat: 15 x 135lbs

Leg Extensions: (4) Both Legs up, 1 leg negative 20 x 60lbs, Toes pointed out 20 x 60lbs
Finisher 1 set of 100 x 40lbs

Leg Curls: (4) 20 x 150lbs
Finisher Lying Leg Curls: 1 set of 100 x 25lbs

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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