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LEG FOCUSED

35 mins
Advance
Equipment:
Dumbells, Bench, Resistance Bands, Extension Machine, Barbell

WARM UP

General chest warm up

10-15 MIN
WORKOUT
I
CHESS PRESS
Weight:
Challenging
10
4
REPSSETS
30s  REST
(between ea. sets)
Intensity:
​
1 min rest
II
CABLE CHEST FLY
Light
Light
10 5
REPSSETS
60s REST
(between ea. sets)
Explosive
Explosive
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III
bench press
Light
Heavy
12 REPS
3 SETS
REPSSETS
30s SETS
(between ea. sets)
Explosive
Slow/Controlled
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IV
TRICEP EXTENSION
Light
Heavy
10 2
REPS SETS
30s SETS
(between ea. sets)
Explosive
Fast Paced
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V
BAR DIPS
Light
Light
Challenging
Heavy
10 REPS
3 SETS
REPSSETS
30s SETS
(between ea. sets)
(between ea. sets)
Explosive
Explosive
Slow/Controlled
Fast Paced
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VI
CHEST CABLE FLY
Light
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10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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VII
MACHINE PRESS
Light
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10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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VIII
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Light
Heading 6
10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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IX
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Light
Heading 6
REPSSETS
10
3
30s SETS
(between ea. sets)
Explosive
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X
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Light
Heading 6
REPS
SETS
10
3
30s SETS
(between ea. sets)
Explosive
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XI
Bench press- INCLINED CLOSE-GRIP (db)
Light
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10
3
REPS
SETS
30s SETS
(between ea. sets)
Explosive
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XII
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Light
Heading 6
10
3
REPS
SETS
30s SETS
(between ea. sets)
Explosive
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COOL DOWN
General chest cool down stretching
10-15 MIN
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