Circuit 1
Heavy Goblet Squat 10
DB RDL 10
DB Step Ups 10/leg. SUB: Leg Press Standard Foot Placement x20
DB Reverse Lunge off Bench 10/leg. SUB: Leg Press High & Narrow Foot Placement x20
Circuit 2
Leg Extension 10
Leg Curl 10
Single Leg Leg Extension 10/leg
Single Leg Leg Curl 10/leg
Circuit 3 (no rest between exercises)
Calf Press on Leg Press Neutral 10
Calf Press on Leg Press Toes Out 10
Calf Press on Leg Press Toes In 10
Calf Press on Leg Press Neutral 10
Up Next in Month 11
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M11 At the Gym Day 2 - Back & Biceps
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times.
Circuit 1
Seated Cable Row, Lat Bias 10
Seated Cable Row, Upper Back Bias 10
Bent Over DB Rows on Bench. Lat Bias 10/arm
Bent Over DB Rows on Bench. Upper Back Bias 10/arm
Cir... -
M11 At the Gym Day 3 - Glutes, Chest ...
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times.
Circuit 1
Smith Machine Banded Hip Thrust 10
DB RDL 10
Deep Goblet Squat 10
Split Stance RDL 10/leg
Circuit 2
DB Bench Press 10
DB Flies 10
DB Twist Press 10
DB Crush Press 10... -
M11 At the Gym Day 4 - Shoulders & Tr...
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times.
Circuit 1
Smith Machine Overhead Press 10
Seated Arnold Press 10
Forward Leaning Poliquin Raise 10
Front Raise 10
Circuit 2
Triceps Rope Pushdown 10
DB Skullcrushers 10
Single...
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