8 Month Progress Update

LiftAndCode

Checkout my first workout Vlog here.

Current weight: 155 lbs
Starting weight: 142 lbs
Goal Weight: 170 lbs

I'm looking to hit my quads twice a week as they are a weak point. I'm starting with the standard squat at the start of the and ending with weighted lunges but I'm thinking about swapping out standard squats for front squats. Any suggestions to build quads with only a barbell?

Current Routine:

Day 1 Legs & Abs:
- Squats: 3 sets of 6-10 reps @ 230lbs
- Barbell Straight Leg Deadlift: 3 sets of 6-10 reps @ 120lbs
- Hanging Leg Raises: 3 sets of 10 reps

Day 2 Chest & Triceps:
- Incline Bench: 3 sets of 6-10 reps @ 160lbs
- Flat Bench: 3 sets of 6-10 reps @ 160lbs
- Ring Dip: 3 sets of 6-8 reps
- Barbell Skull Crushers: 3 sets of 10-12 reps @ 45lbs

Day 3 Back & Biceps:
- Weighted pull ups: 3 sets of 10 reps @ 7.5lbs added on
- Bent over barbell rows: 3 sets of 10 reps @ 120lbs
- Straight bar curls: 3 sets of 10 reps @ 60lbs
- Reverse Curl: 3 sets of 10 reps @ 40lbs

Day 4 Shoulders & Quads:
- Standing Shoulder press: 3 sets of 10 @ 105lbs
- Standing Row: 3 sets of 10 @ 90lbs
- Shrugs: 3 sets of 10 @ 180lbs
- Lunges: 3 sets of 10 @ 65lbs