Workout C: Legs 1. Quadriceps: Barbell Full Squat 2. Quadriceps: Barbell Hack Squat or Lunge 3. Hamstrings: Straight-leg Dead lift 4. Calves (General): Barbell Standing Leg Calf Raise 5. Calves (Soleus): Safety Bar Seated Calf Raise 6. Abdominal and Oblique’s: Stability Ball Ab Exercises (at least 3)
Notes Abdominal, Oblique and Wrist exercises can be completed on off days or any lifting day. Alternate the order that exercises are performed. Choose a different exercise then the last time if available.
Always start the bicep portion of the pull workout with a curl (Preacher, Zottman or Standard). “You should always use this bicep exercise at the beginning of your bicep workout. This is because you should need the most energy to lift as heavy as possible.” – ebicep.com
Perform a superset with Preacher Curls and Curls. A superset is performing two exercises simultaneously without a rest in between.