By Chris Stone
Advanced (3+ years) | |
33 minutes/day | 3 days/week | 6 weeks | |
Build Muscle, Gain Strength, Powerbuilding | |
Barbell, Squat Rack, Leg Extension Machine, Box, Seated Leg Curl Machine, Back Hyperextension Bench, 45 Degree Leg Press Machine, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Day 2 | Day 3: Day 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 5 sets | 10 reps | 120s | |
2.Single-Leg Leg Extension | 4 sets | 12 reps | 120s | |
3.Box Jump | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.Crossed-Arm Barbell Front Squat | 5 sets | 10 reps | 120s | |
2.Single Leg Curl | 4 sets | 12 reps | 120s | |
3.Hyperextension | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.Barbell Overhead Squat | 5 sets | 10 reps | 120s | |
2.Single Leg 45 Degree Leg Press | 4 sets | 12 reps | 120s | |
3.Goblet Jump Squats | 3 sets | 10 reps | 120s |
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