Banned
Monday: chest and bias
Tuesday: back ( focus more one width) abs and calves
Wednesday : compound leg day ( box squats, lunge with one foot on bench, leg press
Thursday : rest
Friday back (more for mass) abs and calves , trias
Saturday: shoulders, traps and quads and hammies
Sunday rest aka cheat meal day
Banned
Warm up plus 3 sets of 10Originally Posted by pshnbgw8
Knowledgeable Member
Why are you spliting your leg workout ? For a great leg workout, I have found that you need to warm up with some light cardio first. Walk, Run, or ride a bike for about 10 minutes to get the blood pumping and to loosen up. Stretch your legs out and get ready for the hard work to come.There is no greater lift for your legs, or for your whole body, than the Squat 4 sets after your squat do your leg press for reps heavy and pump them out fast 15 reps 30sec rest 4 sets after this do DB lunges then set your seated squat up for your calve 80% of your lifting weight and do as many reps as you can 40 sec rest and same again for 4 sets then your Hams, you will not wont to touch your legs until next week ,try some deads on your back day but if you do this you will have to move your leg day to Friday. Again you have splite your back you can do all the exercise on the same day Wide grip cable pull downs ,wide grip pull ups , wide grip bent over rows for width and DB single arm row m T bar rows and deads for mass just some ideas mate
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