Training Blueprint
CHOOSE ONE MAIN EXERCISE:
»
Barbell Squats
»
Leg Presses
Do The Following Sets: x12, x5, x5, x5, x10
CHOOSE ONE MAIN EXERCISE:
»
Lying Leg Curls
»
Stiff-Legged Deadlifts
Do The Following Sets: x12, x5, x5, x5, x10
CHOOSE ONE MAIN EXERCISE:
»
Cable Crunches
»
Hanging Knee Raises
»
Myotatic Crunch
»
Floor Crunches
Do The Following Sets: x12, x5, x5, x5, x10
CHOOSE A FINISHING EXERCISE:
»
Leg Extensions
»
Lunges
SINGLE SET:
To failure, using either drop set or single set.
CHOOSE A FINISHING EXERCISE:
»
Lying Leg Curls
»
Front Squats Smith Machine (Feet Far Forward)
SINGLE SET:
To failure, using either drop set or single set.
CHOOSE A FINISHING EXERCISE:
»
Oblique Floor Crunches
»
Decline Crunches
»
Decline Oblique
»
Reverse Crunches
»
Cable Oblique Crunches
SINGLE SET:
To failure, using either drop set or single set.
QUADS
HAMSTRINGS
ABS
DAY 3!
ONE MAIN EXERCISE:
»
High Intensity Interval Cardio
HIIT
DAY 4!
continued from Pg.8
TRAINING GUIDE
PRIMAL MUSCLE 13