Sample Squat Workouts for Strength and Size

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Sample Squat Workouts

arnold-squat-franco

Sample Workout 1

Activation
Foam Marching
High Hurdles
Lunges

Warmup
Jump Rope
Pull-ups
Banded Good Mornings with Iron Cross

Workout
1) Back Squats, 4×8
2a) RDL’s, 3×12
2b) DB Military Press, 3×10
3a) Bulgarian Split Squats, 2×20
3b) Push-up Pluses

Rehab
Hip Mobility
Glute Activation

Advanced Muscle Building Strength System

Sample Workout 2

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Sled Drags – 200 yards forward, with chest presses
Sled Drags – 200 yards backward, with rows and external rotations
Kettlebell Combo – swing to squat to overhead press

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
Yoke Bar Squats
Supersetted with Jump Stretch band tricep extensions

2a) One Leg Squats to Bench
2b) Power Wheel Lying Leg Curls

3a) Rope Climbs
3b) Hindu Push-ups

4) Shrugs-o-Death
Shrug for 10 seconds
Hold for 10 seconds
Shrug for 10 seconds
Hold for 10 seconds
Keep Repeating until death

5) Ab Roller – 3×10

Cool Down
Stretching
Foam Roller
Hip Stretches
Lacrosse Ball

 

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