FM 6 Quads and Biceps

Here is something a bit different for you. It’s very low volume and high intensity. Take as much rest as you need between sets and log your weights every session in a book. The goal is to try and up them every couple of weeks. If you can’t up the weight try and get an extra rep or 2. I go push, pull, off, legs, off repeat. Until you get your weights up you could maybe get away with 3 on 1 off but I personally can’t recover in time for that. You are pretty switched on, let’s say you just take rest when you feel you need it. Some of these sessions are pretty grueling, you may find yourself actually looking forward to days off, I know I do. Just remember to follow training day nutrition on gym days and rest day nutrition on the others.

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1

Front Barbell Squat To A Bench

Warm up sets =

3 Warm up sets

Working sets = 

3 Working sets

15 Reps

12 Reps

8 Reps

This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes. Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.

Rep information

Increase weight as you go. Last rep should be a struggle.

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3

Single-Leg Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee. Complete all repetitions for one leg before switching to the other.

Rep information

Keep same weight. Last rep should be a struggle.

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5

Spider Curl

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

25 Reps

15 Reps

12 Reps

25 Reps

View instructions

Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the barbell back to the starting position as your breathe in. . Repeat for the recommended amount of repetitions. Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.

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7

EZ Bar Curl

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

25 Reps

25 Reps

25 Reps

25 Reps

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.

Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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2

Wide-Stance Leg Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

50 reps

25 Reps

12 Reps

Load the sled to an appropriate weight. Seat yourself on the machine, planting your feet on the platform spaced widely apart. Ensure that you are pushing your knees out at all times, not allowing them to cave in. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knees and unlock the sled. This will be your starting position. Lower the weight by flexing the hips and knees, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion, pause briefly and return to the starting position by extending at hips and knees.

Rep information

Increase weight as you go. Last rep should be a struggle.

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4

Bodyweight Lunge

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

Rep information

Do as a walking lunge 3 lengths of gym with 5 kg in each hand.

To failure

Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position. Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step. From the bottom position, push back up from your forward foot, bringing it back beside the other. Repeat on the opposite side for the required number of repetitions.

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6

Standing Inner-Biceps Curl

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Increase weight as you go. Last rep should be a struggle.

15 Reps

12 Reps

10 Reps

Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

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8

Warm up sets =

0 Warm up sets

Working sets = 

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Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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