Day 1, Leg Day | Animal Homegrown with John Jewett скачать в хорошем качестве

Day 1, Leg Day | Animal Homegrown with John Jewett

Animal supps: https://www.animalpak.com/supplements Animal gear: https://www.animalpak.com/gear Animal articles: https://www.animalpak.com/articles Apply to be an Animal Brand Ambassador: https://www.animalpak.com/brand-ambas... Find the full program here: https://www.animalpak.com/homegrown/ #AnimalHomegrown #HomeWorkout #bodybuilding Day 1: Legs WARM UP: 5 minute cardio *Perform one round of each exercise continuously without rest Body weight squats: 20 reps Body weight lunges: 20 steps total Hip thrust: 20 reps Side Step Lunges: 20 steps total LIFTS: *Pick one lift variation for each number *As Many Reps As Possible (AMRAP) on each set *The set ends when form breaks, or muscle failure occurs EXERCISE VOLUME TIER 1 VOLUME TIER 2 PISTOL SQUATS OR BULGARIAN SPLIT SQUAT 3 SETS 4 SETS SISSY SQUATS OR SINGLE LEG EXTENSION BANDED 3 SETS 3 SETS NORDIC CURL OR TOWEL SLIDE CURL OR LAYING BANDED LEG CURL 3 SETS 4 SETS SINGLE LEG TABLE HIP EXTENSION OR BANDED SINGLE LEG RDL 3 SETS 3 SETS TABLE ADDUCTION OR SINGLE LEG BANDED ADDUCTION 3 SETS 3 SETS COUCH SIT UP OR BANDED CRUNCHES 4 SETS 5 SETS