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Anonymous
>>181518 day 2 leg press 2 sets @ 15 reps 2 sets @ 30 reps leg extension 2 sets @ 15 reps 2 sets @ 30 reps, hamstring curls 2 sets @ 15 reps 2 sets @ 30 reps, incline dumbbell 2 sets @ 15 reps 2 sets @ 30 reps, flys 2 sets @ 15 reps 2 sets @ 30 reps, face breakers 2 sets @ 15 reps 2 sets @ 30 reps, leg raises 3x25
i don't do squats in this week, they come after. repeat day 1 & 2 three times in a week for 6 days in the gym.
This particular routine gets repeat in weeks 4 and 7. Which is good because if your muscles aren't screaming and you want to vomit after each set of 30, you're not doing it right.
Weeks 2, 5 and 8, break it into push days, pull days and leg days.
push: incline barbell bench 2x8, 2x15 flat bench dumbbell 2x10 decline barbell 2x8, 2x15 tricep pushdown 2x8, 2x15 weighted crunches 3x15
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