Legs & Shoulders [Strength + Hypertrophy]

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Legs & Shoulders

LLT
Leg Press – Plate Loaded Machine
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 12 80% RPE Controlled 60-120 Seconds (h:m:s)
3 10 100% RPE Controlled 60-120 Seconds (h:m:s)
4 10 100% RPE Controlled 60-120 Seconds (h:m:s)
5 10 100% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Machine Hip Thrust (Glute Drive)
reps 15
intensity 60%
Tempo controlled
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 15 60% RPE Controlled 60-120 Seconds (h:m:s)
2 12 80% RPE Controlled 60-120 Seconds (h:m:s)
3 10 100% RPE Controlled 60-120 Seconds (h:m:s)
4 10 100% RPE Controlled 60-120 Seconds (h:m:s)
5 10 100% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Seated leg curl (hamstring) [MC]
reps 10
intensity 60%
Tempo controlled
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 10 60% RPE Controlled 60-120 Seconds (h:m:s)
2 10 80% RPE Controlled 60-120 Seconds (h:m:s)
3 10 100% RPE Controlled 60-120 Seconds (h:m:s)
4 10 100% RPE Controlled 60-120 Seconds (h:m:s)
5 10 100% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Standing Calf Raise [Machine]
reps 15
intensity 60%
Tempo controlled
Rest 60 Seconds
Standing Calf Raise
Set Reps Intensity Tempo Rest
1 15 60% RPE Controlled 60 Seconds (h:m:s)
2 12 80% RPE Controlled 60-120 Seconds (h:m:s)
3 12 100% RPE Controlled 60-120 Seconds (h:m:s)
4 12 100% RPE Controlled 60-120 Seconds (h:m:s)
5 12 100% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Dumbbell Lateral Raises
reps 15
intensity 75%
Tempo controlled
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 15 75% RPE Controlled 60-120 Seconds (h:m:s)
2 12 95% 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)
LLT
Dumbbell Front Raises [AR]
reps 12
intensity 75%
Tempo controlled
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 12 75% RPE Controlled 60-120 Seconds (h:m:s)
2 12 90% RPE Controlled 60-120 Seconds (h:m:s)
3 12 90% RPE Controlled 60-120 Seconds (h:m:s)
4 12 90% RPE Controlled 60-120 Seconds (h:m:s)