Quad-City Level 5

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Kettle Bell Swings – 3 sets of 15

2. Barbell Squat – 5 sets of 10 at 60% of one rep max

3. Barbell Step Up Lunges – 4 sets of 10 per leg

Super Set with Kettle Bell Squats – 4 sets of 15

4. Dumbell Bulgarian Split Squats – 4 sets of 10-15 per leg

Super Set with Leg Curl – 3 sets of 10-15

Super Set with TRX Squat Jumps – 4 sets of 15-20 reps

5. Leg Extension – 3 sets of 10-15

Super Set with Rope Crunches – 4 sets of 20

6. Hanging Leg Raises – 4 sets of 6-10

Super Set with Side Steps – 5 high for 4 sets of 15-20

7. Stir the Pot – 4 sets of 10 per side

Super Set with Bird Dogs – 4 sets of 10-15 per side

 
 
After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.