Originally Posted by
Trixie
Friday:
Quads/Tri’s
3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x20x3
Hack 0x20x3 to the stops
Lying Ab bench 20x3
Roller Work
Single leg extensions 40x20x3
Tri Machine single arm 20x20, 25x20x2
Seated leg press machine 70x20x3
Saturday:
Biceps/ Hams
Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Hip Machine 120x20x3
HS Seated Crunch machine one arm Oblique’s 12x2
Rolling
Kneeling curls 30x20x3
WG cable Bi’s 20x20x3
Lying leg curls 50x20x3 inner, outer, straight
Took Tuesday and Thursday off. Traveled 2 days and took my food with me so stuck with the program on that front.