6 Exercise Legs And Back (Weights)
Legs & back! This will be best performed in the gym with weights, but if you have a home weighted setup with a pull up bar you should be good to go!
Pull ups - 3 sets of 12 reps. Begin with unassisted, and switch to assisted when needed to finish out the reps. Superset with ➡️
1
Chin ups - 3 sets of 12 reps. Similar to pull ups, begin unassisted and switch to assisted to finish out the reps
2
Deadlift - 3 sets of 6-10 reps (depend on the amount of weight available to you)
3
Front squat - 3 sets of 10 reps. Add a loop band for extra hip abduction. Superset with ➡️
4
Quad extension - 3 sets of 10-12 reps each leg. If you’re in the gym you can use the machine, though I do love these with cables. Perform unilaterally
5
Heel elevated squat - 3 sets of 10-12 reps. Hold a weight at your chest for an added challenge!
6
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