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