Hams, Quads, & Glutes Workout!

Cal Fit Balance

 

Day 5: Quads, Hamstrings, & Glutes

*Muscle/Mind Connection: Focus only on the muscle being targeted

 

Quads

 

Leg Press

 

https://youtu.be/iEGtJ9Qelx4

 

*Rest time: 1 min

 

Warmup

12-15 reps

Set 1 ____ Set 2 ____

 

 

Working

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

Set 6 _____

 

Barbell Squats

 

http://bit.ly/1WcOnBg

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

 

 

Leg Extensions

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

 

Barbell Lunges

 

 

Rest time between sets: 45 secs

 

10-12 reps (each leg):

Set 1 _____

Set 2 _____ Superset with Leg Extension 8-10 reps _____

Set 3 _____ Superset with Leg Extension 6-8 reps _____

 

Hamstrings

 

Barbell Deadlifts

 

http://bit.ly/1RsguIW

http://bit.ly/1LF9Tcb

 

*Rest time: 1 min

 

Warmup

12-15 reps

Set 1 ____ Set 2 ____

 

 

Working

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

Set 6 _____

 

Good Mornings

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

Seated Hamstring Curls

 

http://bit.ly/1WXqii2

 

Rest time between sets: 45 secs

 

10-12 reps

Set 1 _____

Set 2 _____ Superset with Straight Leg Dumbbell Deadlifts 6-8 reps _____

Set 3 _____ Superset with Straight Leg Dumbbell Deadlifts 6-8 reps _____

 

Straight Leg Barbell Deadlifts

 

http://bit.ly/21a0Mr1

http://bit.ly/1QVZXCy

 

Rest time between sets: 45 secs

 

6-8 reps:

Set 1 _____

Set 2 _____Superset with Lying Leg Curls 6-8 reps _____

Set 3 _____ Superset with Lying Leg Curls 6-8 reps _____

 

 

Glutes

 

Abductor & Adductor

 

http://bit.ly/1QuXTvZ

 

Rest time between sets: 1 min

 

20-25 reps each (superset Abductor with Adductor):

Set 1 _____

Set 2 _____

Set 3 _____

 

 

Bench Barbell Glute Bridges

 

Rest time between sets: 45 secs

 

10-12 reps

Set 1 _____

Set 2 _____

Set 3 _____ Superset with Cable Deadlifts 8-10 reps _____

 

Butt Blaster

 

http://bit.ly/1LaxHcZ

 

Rest time between sets: no rest

 

8-10 reps (each leg)

Set 1 _____

Set 2 _____

Set 3 _____

 

 

Cardio

 

Treadmill:

 

5 mins:

Incline @ 2.5

15 secs fast, 30 secs moderate, 10 seconds sprint

 

5 mins:

Incline @ 3.5

20 seconds fast, 40 seconds moderate, 10 seconds sprint

 

5 mins:

Incline @ 4.0

15 seconds fast, 30 seconds moderate, 15 seconds sprint

 

 

 

 

“Wake Up With Determination. Go To Bed With Satisfaction”

 

 

 

 

 

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