Sunday I did Legs which was horrrible after a night in London.
5x10 squats. Each rep slow on the way down and squeezing my legs at the top with no lock out. First 2 sets 10 reps with heaviest weight possible for 10. Drop 5kg on the 3rd set and do 12 for the 3rd and 4th set. Then 5th set drop another 5kg and get 15 reps. You should be wanting to throw up each set, if not put some more weight on.
Deadlifts 5x10 - Same work ethic with the taking the 5kg off each 2 sets. Drive with your legs, squeeze the quads at the top.
Leg Curls 5x10- If you've gone heavy enough on the squats and deadlifts you'll be dreading these.
Calve press on the leg press machine 6x12 - Hold for 3 seconds at the top and bottom to make sure your doing it properly ;)
Monday was Push day!
5x10 Bench Press
5x10 Incline Bench
5x10 Shoulder press
Finsher for triceps - Superset Tricep Pushdown with Close Grip Bench
3 sets of bench dips
PUMMMMPED!
Today I have a Pull day! Have fun training :)
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