October 24, 2017



When I train, I like to train 2 muscle groups. This is for a day when you have extra time and want to focus on quads, hamstrings, glutes and lats. I’m only doing 2 back exercises here, but your back will be exhausted. I’m not doing supersets with this particular workout. Instead, going heavy and tons of sets. 




. Deadlifts | 4 - 6 reps
(straight leg is fine, I like sumo when I’m pulling heavy) 

repeat exercise for a total of 5x


. Cable kickbacks | 12 - 15 reps
(start off with a light warm up set to activate your glutes 15 reps) 

repeat exercise for a total of 4x


. Dumbbell Sumo Squat  | 12 - 15 reps

repeat exercise for a total of 4x


. Squats | 10 -12 reps
(go about 65% of 1RM) 

repeat exercise for a total of 5x 


. Elevated dumbbell split squats  | 12 - 15 reps per leg

repeat exercise for a total of 3x


. Straight Arm Cable pull downs  | 15 heavy reps
(I use a straight bar for this, make sure you’re really feeling it in your lats) 

repeat exercise for a total of 5x


. Negatives pull ups  | 5 SLOW reps
(can be assisted) 

repeat exercise for a total of 5x


Make sure to stretch and foam roll afterwards! 


Tiffany Casequin is a mom, wife, business owner and REL Athlete. Use code "Tiffany20" at checkout for 20% off your order. .

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