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Anonymous
Guy from>>341995
my lower days
Tuesday * Hang Clean 4 sets 6 reps, 4 reps, 4 reps, 2 reps * Squat 5 sets - 6 reps, 6 reps, 6 reps, 4 reps, 2 reps * Dead Lift 5 sets 8 reps, 6 reps, 6 reps, 4 reps, 4 reps * Lunges 3 sets 8 reps * Leg Curls 4 sets 8 reps, 8 reps, 6 reps, 6 reps * Behind the Neck Barbell Calf Raises 4 sets 8 reps, 8 reps, 6 reps, 6 reps * Calf Raises against the Wall Using Bodyweight as Only Resistance 3 sets- failure * Weighted V crunch 3 sets all 10 reps * Trunk Twist 2 sets failure * Weighted Decline Crunch 4 sets 8 reps, 8 reps, 6 reps, 6 reps
Friday Lower Body Day #2
* Power Clean 4 sets 6 reps, 6 reps, 4 reps, 4 reps, * Snatch 4 sets 4 reps, 4 reps, 3 reps, 2 reps * Front Squat 5 sets 8 reps, 8 reps, 6 reps, 4 reps, 4 reps * Dead Lift 3 sets 8 reps, 6 reps, 6 reps * Leg Extensions 4 sets 10 reps, 8 reps, 8 reps, 6 reps * Barbell Calve Raises 3 sets 10 reps, 8 reps, 6 reps * Weighted Leg Lifts 4 sets all 8 reps * Trunk Twist 1 set failure * Medicine Ball Sit Ups 4 sets 8 reps, 8 reps, 6 reps, 6 reps
I do plyos after most of my workouts.
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