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nmh95

nmh95's blogBlog

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  11. Blog Hub
  12. Shoulder, Bicep, Tricep Workouts
  13. Back & Chest
  14. Legs (Glutes & Hamstrings Focus)
  15. Legs (Quad Focus)
  16. Skincare Routine
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Legs (Quad Focus)

1stOct 9, 2022 by nmh95
Core
- 25 reps x 4 sets Russian Twists (includes 8 lb medicine ball)
- 25 reps x 4 sets of Assisted Crunches
- 50 reps x 4 sets of Scissor Kicks
- 1 minute x 3 sets Standard Plank
- 20-25 reps x 4 sets of Kettlebell Around The World (10-12 clockwise, 10-12 reverse clockwise) (18-20 lbs kettle bell)

Quads / Calf
- 12 reps x 3 sets (270 lbs) Leg Press
- 8 reps x 4 sets (135 + 10 lbs) Squats
- 12 reps x 3 sets (270 lbs) Wide Leg Press
- 12 reps x 3 sets (270 lbs) Narrow Leg Press
- 12 reps x 3 sets (110 lbs) Leg Extensions
- 12 reps (150 lbs) 10 reps (160 lbs) 10 reps (170 lbs) Calf Raise / Press

Cardio
- 30 minutes 12x3x30 Treadmill (12 incline, 3.1 speed, 30 minutes)
- 30 minutes Cycling

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