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Quad Routine


Quadricep Anatomy

This is a legs routine, designed to build new size, strength and detail into your quads.

Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps

Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps

Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps

Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.

Rest 1-2 minutes after each superset grouping.

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The Best Bodyweight Moves


Below are a few of the exercises for certain body-parts where bodyweight moves can add both depth and definition.

Back:

Pull-up

Inverted pull-up on Smith Machine

Legs:

Wall squat

Jump squat

Sissy squat

Split-jump squat

Chest:

Push-up

Incline push-up

Decline push-up

Plyo push-up

Abs:

Hanging leg raise

Crunch

Double crunch