Because I had a quad dominant day on Sunday, my legs felt pretty weak. I had to lower my weights a bit and my lunges were just embarassing.


Quad dominant, hamstring accessory, biceps

Powerlifting squats
5x5 ~ 95 lbs

Static lunge
3x8 ~ 50 lbs

Pull throughs
1x12 ~ 60 lbs,
2x12 ~ 70 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 22.5 lbs