Sunday, September 27, 2026

Legs + chest

Unilateral legs • Pressing volume • Calf finisher

Legs

  1. 02 SETS

    Cybex Squat Press · Single Leg

    • warm-up · 0 lb × 5, 10 per leg
  2. 04 SETS

    Cybex Squat Press · Normal Stance

    • 90 lb × 12
    • 180 lb × 12, 10, 8
  3. 03 SETS

    Atlantis Leg Extension · Single Leg

    • 30 lb × 12 per leg
    • 45 lb × 12, 12 per leg
  4. 03 SETS

    Atlantis Leg Extension

    • 120 lb × 10, 8, 6
  5. 03 SETS

    Plate-Loaded Belt Squat RDL

    • 50 lbs × 10, 10, 10

Chest

  1. 04 SETS

    NewTech M-Torture Incline Chest Press

    • 25 lb × 12 per arm
    • 40 lb × 10, 7, 6 per arm
  2. 04 SETS

    Arsenal Strength Standing Chest Press

    • 25 lb × 12 per arm
    • 50 lb × 10, 9, 6 per arm

Calves

  1. 03 SETS

    Arsenal Strength Standing Calf Raise

    • 140 lb × 30, 20, 15