Quads. Hamstrings. Adductors. Abductors.
Hip adductions / Hip Abductions 3x20 1:1:2:0 / 3x20 1:1:2:0 Squat 4 working sets x 3-5 Narrow leg press / T-Bar SLDL 4x25 1:0:2:0 /...
Biceps. Triceps. Traps. Forearms.
Close grip bench / Plate loaded grippers 4 working sets x 3-5 / 4x15-20 1:1:2:1 Preacher curl / Hardy raise 3x12-7 1:1:3:0 / 3x10-12...
Chest. Back. Calves.
Cuban press / Seated calf raise (toes in) 3x10 / 4x10-12 1:2:3:3 Incline press / Smith calf raise 4 working sets x3-5 / 4x10-15 1:2:2:3...
Day 12 of #JDHealth120- Chest / Back
Bench press 4 working sets x3-5 Incline bench press / Lat pulldown 3x12-7 1:1:3:1 / 3x10-12 1:0:5:0 Alternating Hammer Incline Press* /...
Day 11 of #JDHealth120 - Chest / Back / Calves
Up and overs / Hammer shrug calf raise 3x10 / 4x10-10 (in & out) 1:2:2:3 Bench press / Seated calf raise 4 working sets x3-5 (12-7 if new...