Quad & Glutes/Hamstrings Workout | Workout Wednesdays | Push Pull Legs Workout 2

Sup guys! This series follows my 6 day a week program, similar to a push pull legs split. Each workout will focus on a specific muscle group, with a little bit of something else at the end. The inverse day will focus on that second portion, with a little bit of the first workout's main focus at the end. For example, today is quads &glutes/hamstrings, and its inverse will be a glutes/hamstarings and quad day. This comes out of Athleanx's month 3 workout plan from his old school bodybuilding program.
Warmup on cardio of choice followed with dynamic lower body movements and lightweight work.

Goblet Squat 10x10 as quickly as possible
- Start with a weight you can do 12-15 times. For each set of ten, decrease weight by 5 pounds until 20 pounds is taken away. Then, increase weight after each set by 5 pounds until starting weight is reached.

QUADS
Squats - 3x10-12
Alternating Dumbbell Step ups - 3x10-12 each leg
Super set
- Dumbbell Bulgarian Split Squats 3x10 each leg
- Alternating Dumbbell Reverse Lunge 3x Failure

GLUTES/HAMS
Deadlifts - 5x5
Barbell Hip Thrusts - 3x8-10
Equipment and products in my garage gym that I got from amazon:
Cable/lat pulldown machine - https://amzn.to/3j12myE
Dick's sporting goods barbell and plate set - https://amzn.to/3wMxgPw
EZ curl bar - https://amzn.to/3j64khz
Resistance bands - https://amzn.to/3qf85md
T bar row handle - https://amzn.to/3gQ6qPQ
Weight tree - https://amzn.to/3vQvH1E
Ab wheel - https://amzn.to/3gN0ZCt
Foam roller - https://amzn.to/2UeNAKn
Ankle strap - https://amzn.to/3xGJ7P0
Gym floor mats - https://amzn.to/3vKde6T

Just a GREAT cheap starter rack that I wish I had - https://amzn.to/35M4cvq

Видео Quad & Glutes/Hamstrings Workout | Workout Wednesdays | Push Pull Legs Workout 2 канала Nick DPT