DAY 5, DAY 12, DAY 19, DAY 26 & DAY 33 · 2013-09-26 · Title: Microsoft Word - QUADS, HAMS &...

Designed & Created by Guru Mann, Certified Advanced Fitness Trainer & Nutrition Specialist California, United States. Copyright © 2013 Guru Mann, USA. All rights reserved. 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.

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Transcript of DAY 5, DAY 12, DAY 19, DAY 26 & DAY 33 · 2013-09-26 · Title: Microsoft Word - QUADS, HAMS &...

Page 1: DAY 5, DAY 12, DAY 19, DAY 26 & DAY 33 · 2013-09-26 · Title: Microsoft Word - QUADS, HAMS & CALVES Workout Calander.docx Author: Guru Mann Created Date: 9/26/2013 12:03:14 AM

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

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.