DAY 2 | MAIN | DAY 4
1
BARBELL BACK SQUAT (WARM-UP SETS)
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets. Use light weight and stop each set short of failure.
2 sets, 5-10 reps (rest 1 min.)
2
5 sets, 8-12 reps (rest 90 sec.)
3
5 sets, 8-12 reps (rest 90 sec.)
4
5 sets, 8-12 reps (rest 90 sec.)
5
BARBELL REVERSE LUNGE
Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 90 sec. between sets.
5 sets, 8-12 reps (right side, no rest)
5 sets, 8-12 reps (left side, rest 90 sec.)
6
SUPERSET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 8-12 reps (no rest)
5 sets, 8-12 reps (rest 1 min. )
7
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 8-12 reps (no rest)
5 sets, 8-12 reps (rest 1 min. )
8
5 sets, 8-12 reps (rest 1 min.)
