Jacopo "JT" Terenzi
Bodybuilding, Personal TrainingThis program is designed to INCREASE your QUADS like nothing else!
6 weeks duration, 4 training days a week.
day 1 and 3 will destroy your legs especially QUADS with 5 different exercises each to help your grow that MASCULINE JUICY look on your front leg.
Chest, back, shoulders and arms on maintenance mode.
Program designed by Coach Jacopo Terenzi
- Professional Strength & Conditioning Coach in Rugby and Tennis.
Follow him on Instagram @coachjterenzi and on Linkedin @JacopoTerenzi
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
4 x 5
A2
Wall Sit
4 x MAX
B1
Bulgarian Split Squat
4 x 5
B2
Isometric Lunge Hold
4 x MAX
C
SISSY SQUAT SMITH MACHINE
10, 12, 15, MAX
D1
RDL
8, 10, 12
D2
Barbell Hip Thrust
3 x 15
E
heels elevated globet squat
3 x 20
F1
Sit-up
10, 12, 15
F2
PRONE SKYDIVER
3 x 0:20
G
Calf Raise
3 x 10
A1
Bench Press
4 x 5
A2
Push-Up
3 x MAX
B1
Lat Pulldown
4 x 7
B2
Pull-Up
4 x MAX
C1
DB Lateral Raise
4 x 8
C2
ALTERNATE DELT RAISE
4 x 10
D1
One arm DB incline
4 x 8
D2
1-Arm DB Row
4 x 8
E1
Barbell Bicep Curl
4 x 8
E2
DB KICKBACK
4 x 8
A
CLOSE STANCE DB GLOBET SQUAT
0:30, 0:30, 0:30, 1:00
B1
Leg Extension
4 x 8
B2
Leg Extension
4 x MAX
C1
SMITH MACHINE PULSE SPLIT SQUAT
4 x 0:30
C2
Walking Lunges
3 x 20
D1
Lying Leg Curl
8, 10, 12
D2
Back Extension
3 x 15
E
Landmine Squat
3 x 20
F1
Side Plank
3 x 0:30
F2
Russian Twist
3 x 20
G
SINGLE LEG Calf Raise
3 x 10
A
Chin-Up
3 x 5
B
Incline Bench Press
3 x 8
C
DB Shoulder Press
3 x 8
D
CABLE PULLEY
3 x 15
E
DB Fly
3 x 15
F
Band Face Pull
3 x 15
G1
Seated Incline DB Curls
3 x 15
G2
Tricep Pushdown
3 x 15
