HAMSTRINGS DAY

A1 Single leg hamstring activation (as many sets as needed)

B1 Single leg lying leg curls – 4 sets, 6-8 reps, 60 seconds rest between legs

C1 Lying leg curls – 4 sets, 6-8 reps, 90 seconds rest between sets
*****extend every set with partials at the bottom

D1 Seated leg curls – 4 sets of 8-12, 90 seconds rest between sets
******extend every set with partials at the top

E1 Yoke walking lunges – 4 sets of 20 steps, 90 seconds rest between sets
*****extend last set with an additional 30 steps at just BW

hc

QUADS DAY

A1 Heel elevated yoke squats – 6 sets total – first 5 sets are 5 reps, 2-3 minutes rest, 6th set drop down the weight (at least 25-30%) and hit 10-12 reps

B1 Heel elevated reverse band yoke squats – 3 sets, 10-15 reps, 2 minutes rest

C1 Leg extensions – 10-20 reps (last set extend with partials up to 20 reps)
C2 Lying leg curls – 5-8 reps (extend sets with partials) 3 sets, 90 seconds between sets

D1 Pin loaded leg press – 3 sets of 30 reps, rest 90 seconds between sets
*****for the first set, pick a weight that is brutal for 30 reps….then find your nuts, and increase the weight twice for the next two sets and hit 30 again

hc

Hey Joe, why don’t you use a belt while doing heavy movements such as deadlifts or squats. Just curious that’s all.

Don`t you also need to take a calcium supplement when taking so much magnesium? And how do you decide how much to take with magnesium, zinc etc? Where do you find the info to take so much magnesium? all i can find on the internet is that you got to take around 300mg a day.

Why do keep your carbs so low on rest days? Don`t you need it on rest days to recover en replenish glycogen?

What is your opinion on soya? with some multi’s there saying it contains soya? is that a bad thing?

How do you recoqnize a good fish oil?

Why do you never do seated calf raise? I never see it in your calf training video`s.

Du you always take ~10g bcaa’s before workout? And what are you thoughts on fat grips, especially on arm day?

Difference between free weights and cables, as far as force application is concerned.

PushPull
Delts
Off
Push/pull
Arms/delts
Nutsack
Off

– with the exception of nutsack day, no more than 4 exercise per day (excluding activations)

Push
Flat bench press
Incline reverse band smith
Lying cuff laterals
Cable cross tri-x

Pull
Single-arm machine row
Prime handle chins
Machine row
Single arm DB preacher

Delts/ham
DB military press
Lying cuff laterals
Reverse pec dec
Seated leg curls

Off

Push/pull
Incline DB press
Prime handle chins
Reverse band Swiss bar (high incline)
Hammer low row

Arms/delts
FM cable preacher
Overhead single arm cable tri
Incline cable curls
Lying cuff laterals

Nutsack
Deadlifts
Seated leg curls
Front squats
Banded leg press

Off