Leg Exercises

The Value of Volume

The Value of Volume

Monday: Chest, Biceps, Grip

Chest

Bench Press: (Benchmark) as needed to get 50 reps
Dumbbell Butt-End Flye: 5x10-12
Dumbbell Decline Press: 5x10-12
Dip: as needed to get 50 reps

Biceps

Barbell Curl: 5x10-12
Double Hammer Curl: 5x10-12
Reverse Curl: 5x10-12
Band-Curl Finisher: as needed to get 100 reps

Grip

Rack-Supported Wrist Roller: 1 set to failure

Tuesday: Abs, Calves

Abs

Standing Cable Crunch: 4x25
One-Arm Kettlebell Crunch: 3x15 (each side)
Dumbbell Side Bend: 3x10 (each side)

Calves

Pogo Jump: 3x30
Seated Calf Raise: 3x20

Wednesday: Back, Hamstrings

Back

Bent-Over Row: (Benchmark) as needed to get 50 reps
Dumbbell “Kroc” Row: 1 set to failure
Lat Pulldown: 5x10-12
Seated Row with triceps rope: 5x10-12

Hamstrings

Seated Band Leg Curl: 3 x 20
Stiff-Legged Snatch-Grip Deadlift: 5x10-12
Leg Curl: 5x10-12

Thursday: Shoulders, Triceps, Grip

Shoulders

Band Smith Machine Overhead Press: 5x10-12
Shrug: 3x20
Rear, Lateral and Front Raises (triset): 3x8
Cuban Press: 5x10-12

Triceps

Rolling Dumbbell Triceps Extension: 5x10
Lying Triceps Extension: 5x10-12
Band Pushdown: as needed to get 100 reps

Grip

Rack-Supported Wrist Roller 1 set to failure

Friday: Abs, Calves

Abs

Weighted Incline Sit-Up: 5x15
Rollout: 5x10
Incline-Board Medicine-Ball Russian Twist: 3x20

Calves

Pogo Jump: 3x30
Standing Calf Press: 3x20

Saturday: Quads

Quads

Squat: (Benchmark) as needed to get 50 reps
Barbell Lunge: 3x10-12
High-Box Squat: 5x15
Backward Sled Drag: 3x50 steps

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