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.

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