LiveFit | Week 9 Day 57

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QUADS/CALVES

EXERCISE Set #1 Set #2 Set #3
Superset:
Leg Press: 3 sets of 15 reps
Squat Jump: 3 sets of 15
Working Set Active Rest:
Smith Machine Single-leg Split Squat 3 sets of 15 reps, per side
Jump rope: 3 sets of 1
Superset:
Walking Barbell Lunge: 3 sets of 20 reps, 10 steps down, 10 back
Long Jump: 3 sets of 20 reps, 10 jumps down, 10 back
Superset:
Leg Extension: 3 sets of 20 reps

Lateral Bound (side-to-side single leg hops): 3 sets of 20 reps

Smith Machine Squat: 3 sets of 30 reps
Working Set Active Rest:
Standing Calf Raise: 3 sets of 20 reps
Jump rope: 3 sets of 1
Working Set Active Rest:
Calf Press on Leg Press: 3 sets of 20 reps
Jump rope: 3 sets of 1
EXERCISE Set #1 Set #2 Set #3 Set #4
Barbell Deadlifts: 4 sets of 8 reps  50  50  50  50
T-bar row: 4 sets of 8 reps  40  40  40  40
Wide-Grip Lat pulldown: 4 sets of 8 reps, last set is a drop-set  60  60  60  60
Seated cable row: 4 sets of 8 reps, last set is a drop-set  40  40  40  40
Straight-arm pulldowns: 4 sets of 8 reps  30  30  30  30
Reverse flyes: 4 sets of 8 reps  10  10  10  10
Bent-over rear delt flyes: 4 sets of 8 reps  7.5  5  5
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