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

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