Week 1 Y3T Quads & Hams

Warmed up using a leg specific piece of equipment as we’re only using legs so jumped on a spin bike for 5 minutes.

Leg extension warm up sets
4 x 10-15

Barbell Squat warm up sets
4 x 10-15

Barbell Squat working sets
4 x 8-10

Hack Squat
4 x 8-10

Leg Extension
4 x 8-10

Hamstrings
Lying leg curl warm up sets
4 x 10-15

Lying leg curl working sets
4 x 8-10

Stiff leg deadlifts
4 x 8-10

Seated leg curl
4 x 8-10

Legs were JELLY after this! I had a good roll out after and I will tomorrow too – REST DAY WOO!

Pre workout shake – Musclepharm Assault

Post shake – 2 scoops Total Protein, Acetyl L Carnitine, Wheatgrass, Creatine and some fresh pineapple for simple sugars

Head to my facebook like page for discount codes and great deals on supplements – give yourself that extra edge on others that don’t use them!

Tom Bradshaw Fitness Model / Personal Trainer

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