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QUADS HAMS CALVES Workout Calander PDF

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DineshSharma
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233 views1 page

QUADS HAMS CALVES Workout Calander PDF

Uploaded by

DineshSharma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CODE: Guru/6-WS

DAY 5, DAY 12, DAY 19, DAY 26 & DAY 33

Exercise 1: Super Set

EXERCISES SET 1 SET 2 SET 3


DB Squat 15 reps 10 reps 8 reps
DB Step Up 15 reps 10 reps 8 reps

Exercise 2: Super Set

EXERCISES SET 1 SET 2 SET 3


DB Lunges 15 reps 10 reps 8 reps
DB Sumo Squat 15 reps 10 reps 8 reps

Exercise 3: Super Set

EXERCISES SET 1 SET 2 SET 3


Leg Extension 15 reps 10 reps 8 reps
Laying Leg Curl 15 reps 10 reps 8 reps

Exercise 4: Super Set

EXERCISES SET 1 SET 2 SET 3


Rope Side Lunges 10 reps 10 reps 8 reps
Rope Cross Lunges 10 reps 10 reps 8 reps

Exercise 5: Giant Set

EXERCISES SET 1 SET 2 SET 3


Calf Raise (Toe Inward) 12 reps 10 reps 8 reps
Calf Raise (Toe Outward) 12 reps 10 reps 8 reps
Seated Calf Raise (with DB) 12 reps 10 reps 8 reps

NOTE: There is no rest in between the exercises. During workout take 90sec rest after giant set.
For more info. watch “Quads/Hams/Calves” video.

Designed & Created by Guru Mann, Certified Advanced Fitness Trainer & Nutrition Specialist
California, United States.

Copyright © 2013 Guru Mann, USA. All rights reserved.

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