Quads, calves & abs workout

Here is my current workout Plan for quads, calves and abs, I am using the giant set approach, and will slowly come back to regular hypertrophy in a week. Lets say my quads are usually done after lol.  Have a superb week peeps.

Quads (5 sets of 10 reps)

• ·         Lunges (with knee slightly forward to target mostly the quads)
• ·         Sissy squats
• ·         Goblet squats
• ·         Frog hops
• ·         Wall squat hold (5 sets of 60sec hold)
• Rest 60sec & repeat.
  

Calves (3 sets of 10 reps)

• ·         Single standing calf raise (Dumbbell)
• ·         Rocking calves raise (Dumbbell)
• ·         Kneeling or seated calves raise
• ·         Donkey calves raise
• ·         Jumping rope 1 min
• Rest 60sec & repeat.
  

Abs (3 sets of 10 reps)

• ·         Hanging leg raise
• ·         Sit ups press
• ·         Dumbbell side bend
• ·         Weighted double crunches
• ·         Bicycle crunches
• Rest 60sec & repeat.
  

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Lucas Couturier
WBFF Pro Fitness Model

Nutrabolics Sponsored Athlete

 

Owner & Personal Trainer

LC Fitness Studio

1376 Bank Street
suite B-200
Ottawa, Ontario
K1h 7Y3

www.lucascouturier.com

Office: (613) 686-6357

**The best gift you could give me is a referral**

Benefits of spices (Five best spices that stimulate your metabolism)

Benefits of spices

•  · Stress relief
•  - Alleviate inflammation
•  · Cancer Fighting
•  · Reduce Chances of Heart Issues
•  · Burn Fat 
•  · And much more…  

Here are the top five best spices that stimulate your metabolism 

 

 **Cinnamon, ginger, mustard, cayenne pepper, and black pepper** 
   
Cinnamon is probably one of the best:

•  Controls blood sugar levels;
•  helps maintain insulin sensitivity;
•  a very powerful antioxidant;
•  help in the process of carbs;
•  it also lowers LDL cholesterol (bad cholesterol) by seven to 27% ;
• prevent the metabolic syndrome commonly seen in pre-diabetics;
• and much more...

 Ginger, powder mustard or mustard seed, cayenne pepper (can also be found in capsule)  are known to stimulate your metabolism by 25%. Black pepper up to 8% . Natural fat burners, isn't that amazing lol.

• Ginger also reduce the absorption of fat from the intestines, so as Garlic. 

• Chili pepper (has capsaicin, which can fight inflammation), has a thermo genic effect and may cause the body to burn bonus fat and calories for 20 minutes post show-down. It also help reduce the damaging effects of LDL (bad cholesterol), and increases blood flow.

If you want to know a good combination to use in your diet, here are three spices that work well together: 

• Red chilli pepper, black pepper and turmeric (which is a plant of the ginger family and has both anti-cancer and pro-thermo genic support). 

Wow that was one quick blog eh, lol! That is what happen when you have just a few minutes to write something, oh well I hope it helped a bit :)

If you have any questions, please feel free to email me at lucas@lucascouturier.com


P.S. Nutrabolics is having an amazing contest, and I thought I would share it on my blog, so go check it out!

Nutrabolics wants to send you and a friend to glamorous Las Vegas for the 2012 Mr. Olympia competition and expo! The Olympia is the world’s hottest bodybuilding and sports supplement event and you can experience it first-hand.

One lucky Nutra fan has a chance to win airfare and 2 nights accommodation at a 3 star hotel for them and a guest. While experiencing the high-charged atmosphere of Sin City in style, our contest winner will also receive passes to the Olympia, and $1000 in Nutrabolics products! Sound good?

 http://www.facebook.com/nutrabolics/app_6009294086


Have a good week.

Sincerely, 

Lucas Couturier
WBFF Pro Fitness Model / Nutrabolics Sponsored Athlete
www.lucascouturier.com