Tyler McPeak


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Ben Brook and I after shoulders

This past Tuesday while I was still in VA I trained quads with my friend Ben Bowles.  As I'm writing this they are still tender.  I woke up Wednesday morning knocked my cardio out and they wern't sore at all but I could feel that I had done them.  As the day progressed so did the pain.  They have stayed sore up until today and like I said they are still a little tender.  Here was our routine.  Give it a try!

  1. Bike 10 minute warm up
  2. Leg Ext - 2 warm up sets, 4x12 (i worked up to around 180-195)
  3. Squats - 4x20 (i used 185 for all 4 sets)
  4. Leg Press - 4x10-12 (400lb,600lb,645lb,645lb)
  5. FST-7 Hack Squats - 7x12 (45 second break in b/w each set) - 180lb all sets
  6. Barbell walking lunges - 4x15-18 steps - 95lb all sets

Desire Direction Diligence Discipline Dedication



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