THE ULTIMATE SHRED KING PROGRAMME

Calves & Quads

Month 2: Day 1
+

Standing Smith Machine Calf Raises

  • sets

    7

  • reps

    8-12

  • rest

    30 Sec

+

Seated Calf Raises

  • sets

    7

  • reps

    15 low, 15 high, 15 full range

  • rest

    45 Sec

+

Squats

  • sets

    5

  • reps

    12,10,8,6, Drop Set

  • rest

    1.30 Sec

+

Leg Press

  • sets

    5

  • reps

    12,10,8,6, Drop Set

  • rest

    1.30 Sec

+

Leg Extensions

  • sets

    4

  • reps

    12,12,8,8

  • rest

    1 Min

+

Lunges

  • sets

    4

  • reps

    60 steps

  • reps

    1 Min

+

Close Feet Hack Squat

  • sets

    4

  • reps

    8-10 TUT