Day 1 | Sunday | Chest and Triceps |
Day 2 | Monday | Back and Traps |
Day 3 | Tuesday | OFF |
Day 4 | Wednesday | Quads and Calves |
Day 5 | Thursday | Shoulders and Biceps |
Day 6 | Friday | Deadlift and Hamstrings |
Day 7 | Saturday | OFF |
DAY - MUSCLE GROUP | EXERCISE | TYPE | SETS | REPS | PIC | NOTES |
Quads and Calves | ||||||
Cardio | 550 Calories Worth | |||||
Quads | Squat | Power | 2 or 4 | 3 to 5 | ![]() | Machine or barbell |
Leg Press | Muscle | 2 or 3 | 6 to 12 | ![]() | Machine | |
Front Squat | Muscle | 2 or 3 | 6 to 12 | ![]() | Hold Barbell at neck and squat. | |
Leg Press | Burn | 1 | 40 | ![]() | Machine | |
Calves | Seated Calf Raise | Muscle | 2 | 10 to 15 | ![]() | Machine with weights on knees |
45 Degree Calf Raise | Burn | 2 | 40 | ![]() | 45 degree leg press machine, just do calf presses | |
Abs | *enter routine specifics later* | |||||