Warm up for 10 minutes on stairmill
Seated hamstring curl
Work up in weight slowly over 4 sets until you reach your working weight. Then perform 4 working sets of 12 reps. Iso-hold for 15 seconds on your last set.
Barbell Back Squat
Learn the proper squat form before you start increasing the weight. Box squatting can help you learn the proper depth. Straight sets here. Work up over 3 sets to your work weight. Then stay at that weight for 3 working sets of 10 reps.
Work up to your working weight over 2 sets and then preform 4 working sets of 15 reps. Focus on stopping the weight at the top of each reps for 1 second.
Seated calf raise
3x20 – pause in the stretched position for a 2 count and then pause in the contracted position for a 2 count. Do 20 reps per set and stretch each calf on a ledge for 60 seconds between sets.
Be mindful to follow the "rotation" of workouts I have laid out in a weekly cycle and if you guys have any questions feel free to reach out to me on instagram @luke_the_hulk.
Be mindful of your working weight and sets, if you are easily able to exceed the written number of reps on each of the sets then you need to increase your weight. If you are not able to reach the intended rep range then on the following workout you need to increase the number of reps, up until you reach the peak amount of reps and then need to increase the weight. Follow this reps or weight increasing schedule continuously.
You’re not trying to train to absolute failure on most of these exercises. Pick weights where you are at 1-2 reps short of failure with perfect form at the rep range suggested.
A good log book will be one of your most powerful tools to track your progress and to help you progressively overload. Get a small booklet or download an app on your phone. Log your reps on each set and the working weight that you use.