TUESDAY CUT LEGS

Tri-Sets are meant to be done one workout after another with no rest. The 3 workouts together equal one Tri-Set. These workouts are designed to keep you in the same area of the gym, no need to be running back and forth. If there is a moment involving a machine and free weights, take the free weights to the machine and perform movements in the same area. SEE YOUR PROGRAM FOR SETS AND REPS 


Dead Lift

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

SUMO Jump Squat

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

Flutter kicks

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


Leg Press

WEEK 1 REPS: 15 

WEEK 2 REPS: 15 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15

Glute Bridge

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 10 

WEEK 4 REPS: 10

 

One legged jumping lunges

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


HEAVY-Leg Extension 

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

light-leg extension

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

standing calf raises

WEEK 1 REPS: 20 EL 

WEEK 2 REPS: 20 EL 

WEEK 3 REPS: 20 EL 

WEEK 4 REPS: 20 EL


laying hamstring curls 

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

donkey kicks

WEEK 1 REPS: 10 EL 

WEEK 2 REPS: 10 EL 

WEEK 3 REPS: 10 EL 

WEEK 4 REPS: 10 EL

DB Sump Squat

WEEK 1 REPS: 10 

WEEK 2 REPS: 12 

WEEK 3 REPS: 12 

WEEK 4 REPS: 15

ABS


Hanging knee riases

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

bicycle crunches

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

ab leg lifts 

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20