WOD: Flex Friday With A Side Of Quads

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Bro. How Many More Sets?

 

Since I usually squat I rarely use the leg press. But when I leg press I perform them single legged and slow. My quads were on fire since I attacked them with barbell hack squats prior. Then some fun with arms. Beware of the Bro Horde lurking and watching.

Single Legged Leg Press

Workout: Flex Friday With A Side Of Quads, Fri 24-July-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB) .
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
  • Build up to work sets

Workout Program:

A. BB Bench Press w/ bands: 5 x 20 reps

B. BB Hack Squats: 4 x 10 reps

C. Leg Press Machine L/R: 4 x 8 reps (3.0.1.0)

D. Lat Pulldowns w/ bands: 5 x 8 reps (3.0.1.0)

E. BB Shoulder Press: 5 x 8 reps (3.0.1.0)

F. BB Bicep Curl w/ ez curl bar: 5 x 8 reps↑ + 3 x 8 reps↓

G. DB Bicep Hammer Curls w/ fat grips (2 pumps at top): 4 x 8 reps (3.0.1.0)

H. Reverse Grip Tricep Press w/ smith machine: 4 x 8 reps (3.0.1.0)

I1. DB Alternating Bicep Curls (run the rack make each set tough): 6 x 8 reps (various tempo)
I2. Tricep Dips: 6 x 8 reps (3.0.1.0)

J. Tricep Cable Extensions 5-way superset (w/ rope: outwards, inwards, overhead + w/ bar underhand, overhand): 5 x 105 reps (2.0.1.0)

Work. Train. Devour.

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