Nick Candau Legs & Shoulders
Nick Candau Legs & Shoulders
Horizontal Loading
LLT
Kettlebell Glute Hip Bridge
reps
20
intensity
75%
Tempo
fast
Rest
60 Seconds
reps
20
intensity
75%
Tempo
fast
Rest
60 Seconds
Kettlebell Glute Hip Bridge
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 75% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 15 | 85% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 15 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 15 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
Use a kettlebell, or Bulgarian Bag. Pause at the top for 2 seconds before lowering.
LLT
Prone Hamstring Curl [Machine]
reps
15
intensity
60%
Tempo
controlled
Rest
60 Seconds
reps
15
intensity
60%
Tempo
controlled
Rest
60 Seconds
Prone Hamstring Curl
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 60% RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 15 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
Leg Press – Plate Loaded Machine
reps
20
intensity
60%
Tempo
fast
Rest
60 Seconds
reps
20
intensity
60%
Tempo
fast
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 60% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 12 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
Standing Calf Raise [Machine]
reps
20
intensity
60%
Tempo
fast
Rest
60 Seconds
reps
20
intensity
60%
Tempo
fast
Rest
60 Seconds
Standing Calf Raise
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 60% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 15 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
The Rear Delt Fly Machine – Rear Deltoids
reps
15
intensity
60%
Tempo
fast
Rest
60 Seconds
reps
15
intensity
60%
Tempo
fast
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 60% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 15 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
Seated Dumbbell Overhead Press
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
Seated Dumbbell Overhead Press
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 50% RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 10 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
LLT
Lateral Cable Raises
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 50% RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 12 | 80% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 12 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |