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Lower Body Build: Quads & glutes (12-20-22)

Build • 35m

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  • Full Body Build: Quads, glutes, hammi...

    Lower Body Equipment:
    - Heavy weights for matrix + half deadlifts (I’m using a 30 and a set of 20s)
    - Extra heavy weight to hold hamstring glider set up in place
    - Gliders (can use paper plates, socks, dish towels)
    - Long resistance band

    Upper Body Equipment:
    - Heavy weights for kickstand rows ...

  • Upper Body Build: Upper back, biceps,...

    Equipment:
    - Heavy weights for kickstand rows (I'm using 25's)
    - Moderate weights for bicep curls (I'm using 15's)
    - Moderate weights for deltoid rows + narrow presses
    - 1 light weight for shoulder abductions

    Playlist (explicit): https://open.spotify.com/playlist/7f7BBzmWBRrySzA6v5FVmw?si=47af9...

  • Full Body Build: Quads, hammies, glut...

    Lower Body Equipment:
    - Chair or bench (for hamstring curl)
    - Stool or stack of books/pillows (for hamstring curl)
    - Heavy weights (for hamstring curl, wall sits)
    - Optional heavy weight (for glider lunges)
    - Gliders (can use paper plates, socks, dish towels)
    - Access to a wall

    Upper Body Equipm...

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