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Lift At Home

At Home Quads 1

22m

Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20
Bodyweight Walking Lunge x20
3 sets

Exercise 2: Heels Elevated Pause Goblet Squats
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3 sets

Exercise 3: Split Squat Dropset
Do all on one side, then switch to other leg:
-Weighted Split Squats or Bulgarian Split Squats x5
-Drop weights
-10 more bodyweight on that same leg, then switch
3 sets

Up Next in Month 1

  • At Home Shoulders 1
    17:59
    At Home Shoulders 1

    At Home Shoulders 1

    Tri-Set x3:
    DB Front Raise (standing) x10
    DB Lateral Raise x10
    Half Kneeling DB Rear Delt Row x10/side

    Single set:
    Half Kneeling Arnold Press 3x10/side

  • At Home Triceps 1
    17:33
    At Home Triceps 1

    At Home Triceps 1

    Triceps Kickbacks 3x10/arm
    DB Explosive Extensions from Floor 3x10
    Triceps Pushups 3x10, last set to failure

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