6 day push/pull/leg routine – day 5 – Legs B

1. Barbell front squat – 3 x 5; the same rep/weight progression as the back squat; and remember to pause for a second below parallel

2. Barbell Hip Thrust – 3 x 12; get to 12 reps then add 5 lbs on each side and drop the reps. Each week add 1 rep. Remember to pause at the top and bottom and use a towel wrapped around the bar to protect your pelvis.

3. Standing Calf Raise – 2 x 12; get to 12 reps then add 10 lbs to the total and drop the reps. Remember to try to go for a full range of motion and to pause at the top of the set.

4. Laying leg curls – 2 x 12; get to 12 reps then add 10 lbs and drop the reps. Pause at full extension and control when you’re going back down.

Published by Chad Thunder Cock

Chad thundercock is an alpha male with big dick energy. He's the coolest guy you'll ever meet.

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