Day 1: Quads, Hamstrings, Calves

 

LEG EXTENSION (WARM-UP SETS)

Use light weight and stop each set short of failure. Ramp up the weight each set until you reach your working weight.

Leg extension

2 sets, 10-15 reps (rest 1 min.)

Leg extension

4 sets, 5-8 reps (rest 1 min.)

Barbell back squat

4 sets, 5-8 reps (rest 2 min.)

Leg press-

4 sets, 5-8 reps (rest 2 min.)

Barbell walking lunge

4 sets, 30 reps (alternating, 15 reps per side, rest 2 min.)

Hack Squat

7 sets, 5-8 reps (rest 30 sec. )

Leg curl

3 sets, 5-8 reps (rest 90 sec. )

Barbell stiff-legged deadlift

3 sets, 5-8 reps (rest 90 sec. )

Lying leg curl

3 sets, 5-8 reps (rest 90 sec. )

Machine seated calf raise

3 sets, 5-8 reps (rest 90 sec. )

Smith machine standing calf raise

3 sets, 5-8 reps (rest 90 sec. )

Leg press calf raise

7 sets, 5-8 reps (rest 30 sec. )

 

Shopping Cart
Scroll to Top