September 9, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 8 reps at 220 lbs
Set 3) 8 reps at 230 lbs
Set 4) 8 reps at 240 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 6 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 5lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 6 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 6 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 8 reps at 100 lbs
Set 3) 7 reps at 120 lbs
Set 4) 8 reps at 120 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 20 reps at 15 lbs
Set 2) 20 reps at 25 lbs
Set 3) 20 reps at 35 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 80 lbs as a warm up
Set 2) 8 reps at 175 lbs
Set 3) 8 reps at 190 lbs
Set 4) 8 reps at 200 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
