Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
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Day 6<br />
Legs<br />
Leg extensions<br />
1×15 warmup set<br />
1×<strong>12</strong> warmup set<br />
1×10-<strong>12</strong><br />
Squats<br />
Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps<br />
for 4 sets. For example:<br />
135 x 15—Warm up<br />
225 x <strong>12</strong><br />
315 x 10<br />
405 x 8<br />
465 x 6<br />
Hack squats<br />
1×<strong>12</strong> warmup set<br />
1×10-<strong>12</strong><br />
Lying leg curls<br />
1×10-<strong>12</strong> warmup set<br />
1×10-<strong>12</strong><br />
Stiff-legged deadlifts<br />
1×8-10<br />
Single-leg curls<br />
1×8-10<br />
Standing calf raises<br />
1×10-<strong>12</strong> warmup set<br />
1×10-<strong>12</strong><br />
Seated calf raises<br />
1×8-10<br />
Day 7<br />
OFF<br />
43
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