We are doing high volume so start with low weight to hit the reps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat.

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused).

- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
(Rep is counted per leg)

Bulgarian split squats.

W5/D5 Friday
Quad Quake: Power Up Your Leg Day

Ricki

W1/D1 Monday
Hamstring Slay

I've been missing a good chest workout, so this was perfect. Gotta keep the ladies lifted. 😆

Staci Clegg

By the time I got to the pushups I was fully aware of the work cut out for me in building my chest. Just like Amys videos simple and easy to follow and I must say the workout titles are slightly better than Amys

Daniel

This was a great workout! I will continue to follow these moving forward.

McCain

W1/D2 Tuesday
Big Chesties No Resties

W1/D3 Wednesday 
Back Attack

W1/D4 Thursday
Boulder Shoulders

Amber

W1/D5 Friday
Quads on fire!

Solid arm workout! Slow, controlled, intentional reps. Feeling great

W1/D6 Saturday 
Greek god arms 💪🏻

W2/D1 Monday
Glazed Hams

W2/D2 Tuesday
Double DD’s

W2/D3 Wednesday 
Bringing sexy BACK

W2/D4 Thursday
Delts for Days

Wendy

W2/D5 Friday
Quadzilla

W2/D6 Saturday 
Licensed fireARMS

W3/D1 Monday
Cirque De Sore Legs (Hamstrings)

W3/D2 Tuesday
Chestus Maximus

W3/D3 Wednesday
Back Attack

W3/D4 Thursday
Boulder Smolder

W3/D5 Friday
Thick Thighs (Quads)

W3/D6 Saturday 
22” Pythons

W4/D1 Monday
Hamstrings

W4/D2 Tuesday
Chest

W4/D3 Wednesday 
Back

W4/D4 Thursday
Shoulders

W4/D5 Friday
Quads

W4/D6 Saturday 
Arms

W5/D1 Monday
Hamstrung: Unleash Your Leg Power

W5/D2 Tuesday
Pectoral Punisher

W5/D3 Wednesday 
Backlash: Build a Strong Foundation

W5/D4 Thursday
Shoulder Storm

W5/D6 Saturday 
Armageddon: The Ultimate Arm Annihilation

W5/D5 Friday Quad Quake: Power Up Your Leg Day

More workouts from Amy Williams