On Fridays, I focus on legs and hit biceps for the second for the week.
Note: The next day the legs will fell the burn
At the Gym
Leg press: 4 sets of 8-12 reps (I push through my heels and make sure I am not engaging my back, and adjust the safety so it doesn’t come crashing down)
Leg curls: 4 sets of 8-12 reps
Leg Extension: 4 sets of 8-12 reps
- https://youtu.be/RGHQsDFzAsc (starting at 1:36 mins to 2:27 mins)
Smith Machine Hack Squat: 4 sets of 8-12 reps
Hip Adduction Machine (Close): 4 sets of 8-12 reps
Hip Adduction Machine (Open): 4 sets of 8-12 reps
- https://youtu.be/O6ZhQk20XcY?t=117 (starting at 1:57 mins to 2:55 mins)
- https://www.youtube.com/watch?v=FpnB7x7OjCM (I also recommend watching this video – where Jeff Cavaliere explains the science of lower ab workouts)
Finish off with 20 mins of cardio in the fat burn zone
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