Mike531- Журнал, 31 дек 19

Quads and hamstrings today. The ISO set for the quads killed me today. By the time I was done with the BB squat with ISO hold, my legs were shaking.
But it didn’t stop there, I tortured myself by performing 5 sets of alternating lunges. I hate lunges 😂 Good workout though💪


Quads Super sets

1A:  BULGARIAN SPLIT SQUAT ISO Hold
REPS: 1 (hold to failure)
SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between. After completing 1B, rest 2 minutes and repeat for one more superset.

1B:  BARBELL SQUATS
REPS: 6-9 RM TO FAILURE
SETS: 2 (AS A SUPERSET WITH 1A)


2:  BARBELL SQUATS / ISO HOLD
SETS: 3 x 8 Reps with ISO hold on last rep.
Rest 90 seconds between completed sets.


3:  DB ALTERNATING REVERSE LUNGES
SETS: 5 x Reps to failure
Rest just 60 seconds between completed sets.


Hamstrings
1: BB HIP THRUST / ISO HOLD
SETS: 3 x 8 Reps with ISO hold on last rep.
Rest 90 seconds between completed sets. 

2: STIFF LEGGED DEADLIFTS
REPS: 6-9RM TO FAILURE
SETS: 5 
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.

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