W1/D3

WEDNESDAY *5 min. dynamic warm up* QUADS: Superset - BB seated squats... 3 sets x 12 reps - DB alt. forward lunge... 3 sets x 16 reps - DB bulgarian split squat (R. leg).. 3 sets x 10 reps - DB bulgarian split squat (L. leg) .. 3 sets x 10 reps - Quad extension... 4 sets x 15 reps CALVES: - Smith machine calf raises (toes-in) ... 3 sets x 15 reps - Smith machine calf raises (toes-out) ... 3 sets x 15 reps - Smith machine calf raises (neutral stance) ... 3 sets x 15 reps ABS: - Reverse crunches ... 3 sets x 15 reps - Suitcase crunch .... 3 sets x 15 reps - Mountain climbers .... 3 sets x 15 reps KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg