Wednesday 15 August 2012

WOD Legs, Quads & Triceps

WOD Legs, Quads & Triceps
Beginners 




Leg Extensions 2 x 20 - 25 
Squats 3 x 12 - 15 
Leg Press 2 x 15 - 20
Leg Extensions 3 x 12 - 15

Close Grip Push Up 2 x 15 -20
Overhead EZ-bar Extensions 2 x 15 -20
Lying Extensions 2 x 15 -20


Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 
Leg Extensions 3 x 10 - 12 
Wide Stance Squat 5 x 10 - 12 
Leg Press 3 x 10 - 12 
Dumbbell Lunges 2 x 12 - 15 

Lying French Press 3 x 10 - 15
Two arms Dumbbell Overhead 3 x 10-15
Extensions 3 x 10 - 15
Rope Cable Pressdown 3 x 10 - 15

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.


No comments:

Post a Comment