Goal: Complete all 7 exercises back to back. Then repeat 3x
If this won’t work at your gym then simply follow the circuit set up. 


- [ ] Leg extension 15x15
- [ ] Abductors 20x29
- [ ] Deep lunges 12x
- [ ] Straight arm pull down 12x
- [ ] Tricep ext 15x
- [ ] Sa Tricep ext 10x
- [ ] 10/10 decline abs 
- [ ] 3x

LEGS/ TRICEPS/ ABS

- Adjust leg extension machine to fit , Keep in mind there are usually three different places to adjust
-you will be selecting how far forward or back the chair is, you will select where the pad hits your ankle area, and the third place is how tight the angle is on your legs in resting position
- Select weight
- Extend your legs while keeping heels flexed
-And to get your leg all the way straight at the top but do not hold it, get it out there and release
- Release your legs back to starting position

Seated leg extension

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Deep Lunges

10 reps with hands above head and legs lifting together
10 reps with legs hugged and head below feet, crunch up to the ceiling

Adjust the grade of the bench to match your level.

10/10 DECLINE ABS

Circuit 1

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

STRAIGHT ARM PULL DOWN (straight bar)

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep Ext Cable (rope)

SA Tricep Kickback

Circuit 2

INT FULL BODY GYM

LEGS/ TRICEPS/ ABS

PHYT MONDAY: legs, shoulders, cardio abs

Full Body - legs, back, triceps, core

40 min CARDIO + BACK

PHYT TUESDAY - back, triceps, abs

PUSH PULL

Bis and Tris

LEGS - SHOULDERS- ABS

LEGS (HAMSTRING FOCUS)

That was an error, should have been 5stars

Jackie

LEGS (QUAD FOCUS) & ABS

LEGS & SHOULDERS

Let’s PUSH IT!

POSTERIOR CHAIN + CARDIO & ABS

BACK. BIS. SHOULDERS & CARDIO

Workout Wednesday 10/26/22

LEGS/SHOULDERS/ABS Int - adv 1

FULL BODY CARDIO /STRENGTH

LETS BEAST LEG DAY - hamstring focus

INT FULL BODY GYM LEGS/ TRICEPS/ ABS

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