So this is the final result…
I decided to do the triple set for the quads.
Also, I’m just wondering, am I correct in using those set and rep ranges for the supersets?
Thanks
Monday - Quads (Post fatigue)
A Front Squats 5 x 4-6
B1 Sissy Squats 1 x 6-8
B2 Leg Press 1 x 6-8
B3 Sissy Squats 1 x 6-8
C Isometric Bulgarian Squat 4 x 6-8
D Leg Extensions 1 x 100
Tuesday �?? Back (pre fatigue) / Traps
A Bent over Barbell/ Bench Row 5 x 4-6
B1 Pull Overs 3 x 8-10
B2 Lat Pulldown 3 x 8-10
C Seated Rope Rowing (trunk bent forward) 3 x 8-10
D Straight arm pulldown 1 x 100
A Chest Supported Incline Shrug or Supinated Cable Shrugs 3 x 8-12
Wednesday - Off
Thursday - Hams (pre fatigue)/ Calves
A Romanian Deadlift 4 x 6-8
B1 Lying Leg Curl 3 x 8-10
B2 Stiff Leg Deadlift 3 x 8-10
C Pull-Through 3 x 8-10
D Seated Leg Curls 1 x 100
A Seated Calve Raise 3 x 8-12
Friday �?? Chest (pre fatigue) / Shoulders
A Flat Barbell Press 4 x 6-8
B1 Smith Machince Bench 3 x 8-10
B2 Cable Crossover 3 x 8-10
C Close-to-Wide Dumbbell Press 3 x 8-10
D Pec Deck Flys 1 x 100
A Rear Delt Flys 3x 8-12
Saturday - Off
Sunday �?? Triceps (pre fatigue) / Biceps (post fatigue)
A Close Grip Bench Press 3 x 8-10
B1 Overhead Extension (cable/DB) 4 x 6-8
B2 Dips 4 x 6-8
C Decline Dumbbell Triceps Extension 3 x 8-10
D Cable Pulldowns 1 x 100
A Standing Barbell Curl 3 x 8-10
B1 Preacher Curls 3 x 8-10
B2 Elbows-Out, Close-Grip Barbell Curl 3 x 8-10
C Drag Curls 3 x 8-10
D Cable Curls 1 x 100