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Old 09-10-2019, 12:50 PM   #1598
Joshua Williams
Member Joshua Williams is offline
 
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,602
Re: JDub - Killing my softness

41 / 217 / 2550-1

Day 5
Quads, Hamstrings, Calves and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Squat (See below)
Squat - 225 4 40 30/30/30/30

Leg Extension - 145 5 40 30/30/30/30

Stiff Leg Deadlift - 145 5 30 30/30/45/45

Leg Curl - 80 5 35 30/30/30/30

Seated Calf Raise - 185 5 35 30/30/30/30

Abs exercise (See below)


y 1
Back, Biceps, Forearms, Traps and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Deadlift (See below)
Row - 180 5 25 30/30/45/45

Wide Grip Pull Up - 175 5 35 30/30/30/30

Standing Dumbbell Curl - 50 4 25 30/30/30
EZ Machine curl - 70 4 25 30/30/30
Seated Barbell Wrist Curl - 60 4 35 30/30/30
Barbell Shrug - 80 5 35 30/30/30/30

Abs exercise (See below) - 80
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