Mostly looks spot on. A few minor things.
- I don't think you need to zig-zag calves. I could be wrong on this, but I've always just done one machine for as many sets as prescribed for the tier.
- You are missing a shoulder and ab pump set if you are doing tier 3. There are three of them. (not sure about the vacuums)
- You need to super set your leg pump sets, there is not a minute of rest between each. Do it that way and you miss all the tortuous fun!
The minute of rest comes between your 1st calve pump set, and your 2nd round of thigh pump sets. (so as you have it, between seated calves and 2nd set of hack squats).
- Just a suggestion, but try not to plan or micromanage your pump sets. This comes with time, but by nature they should be auto-regulated each training session by how you are feeling and what you think needs the most attention. I personally struggle with this myself.
- You rotate ALL loading sets A,B,C style. So not only a different thigh lift, but different quad and hamstring isolation lifts as well. (this goes as well for upper loading as well) But the sequence you laid out looks good (as long as you feel those 3 lifts builds your thighs the best)
- I don't think you need to zig-zag calves. I could be wrong on this, but I've always just done one machine for as many sets as prescribed for the tier.
- You are missing a shoulder and ab pump set if you are doing tier 3. There are three of them. (not sure about the vacuums)
- You need to super set your leg pump sets, there is not a minute of rest between each. Do it that way and you miss all the tortuous fun!
The minute of rest comes between your 1st calve pump set, and your 2nd round of thigh pump sets. (so as you have it, between seated calves and 2nd set of hack squats).- Just a suggestion, but try not to plan or micromanage your pump sets. This comes with time, but by nature they should be auto-regulated each training session by how you are feeling and what you think needs the most attention. I personally struggle with this myself.
- You rotate ALL loading sets A,B,C style. So not only a different thigh lift, but different quad and hamstring isolation lifts as well. (this goes as well for upper loading as well) But the sequence you laid out looks good (as long as you feel those 3 lifts builds your thighs the best)