WOD Legs/Quads & Triceps

Legs, Quads & Triceps Day

Beginners 

Leg Extensions 2 x 20 - 25 

Squats 3 x 12 - 15 

Leg Press 2 x 15 - 20 

Walking Lunges 2 x 15 - 20 

Skull Crushers 3 x 15 - 20 

Triceps Dips 3 x 15 - 20 

Triceps Cable Extensions 3 x 15 - 20 

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

Advanced 

Leg Extensions 2 x 20 - 25 

(Light weight as this is just a warm up to get ready for next exercise)

Squats 5 x 12 - 10 

Leg Press 3 x 12 - 10 

Walking Lunges 3 x 12 - 10 

Leg Extensions 3 x 12 - 8 

(This is going to be the finishing for legs/quads. So perform it with heavier weights and give it all you got)

Skull Crushers 3 x 15 - 12 

Triceps Dips 3 x 15 - 12 

Triceps Dumbbell Overhead Extensions 3 x 15 - 12 

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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