W5/D3

WEDNESDAY *5 min. dynamic warm up* QUADS: Superset - Leg press (narrow stance)... 3 sets x 15 reps - Leg press (wide stance)... 3 sets x 15 reps - DB bulgarian split squat (R. leg) ... 3 sets x 12 reps - DB bulgarian split squat (L. leg)... 3 sets x 12 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: - Weighted decline AB crunch ... 3 sets x 15 reps - Prone plank V-ups .... 3 sets x 15 reps - DB russian twists .... 3 sets x 15 reps KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg