Warm Up : 3-5 Giant Sets (go from one exercise to the next and then take a rest)
-Lying Leg Curls - 10-12
-Leg Extensions - 10-12
-Seated Leg Curls - 10-12
-Abductor Machine - 10-12
-Adductor Machine - 10-12
Now you are Warmed Up and ready to get Started! Entire Legs (Quads, Hams and Glutes) are full of blood!
Remember execute each exercise with intensity and Purpose! Don’t just move the weight to move the weight and stroke your fucking ego! That’s not working - Your Legs aren’t growing...
So let’s go!
- Plate Loaded Power Squat (Feet little bit wider than Shoulder width apart with toes slightly pointed out) - 5 sets x 12,10,8,8,8 (failure) Pyramid Up in Weight each set , pushing yourself to the limits. By that I mean, push yourself to the point you feel like you are going to fail if you do anymore than the required rep number.
- Leg Presses (Feet close together and high on the platform - Outside Quads and Hamstring Development) : 5 Sets x 15,12,10,8,8 - Pyramid Up in Weight each set. Stay in control of the weight and FEEL each rep, the stress on your hams and glutes on the way down and the push up with the outside of your quads! *2 sets of Leg Extensions - 12 reps : 1/2-1 second squeeze at the top of each rep, Push a little more blood before Stiff Legged Deadlifts*
- Stiff Legged Deadlifts - (45lb plate under your feet for the extra inch stretch....every inch counts fellas!) : 5 x 12,10,8,8,6 - Pyramid Up in Weight each set. Each set keep the intensity high, the last 2 Sets let it fucking rip - Weight is set for failure to be 8,6 but i want you to push yourself and go til you can lift the weight up an inch - half reps/ quarter reps, all out !! Last 2 Sets - Superset Walking lunges with the stiff legged deadlifts. 10 steps each leg. Keep body upright. Step and push with your heel so you are feeling the glute/Hamstring tie in (that is where we want the emphasis to be placed)
- Single Leg Leg Presses - 4 x 12,10,10,10 Each rep is done with caution, DO NOT Lose Control! OR Wide Legged Squats with Single Dumbbell between the Legs also have your toes pointed out (I call these Slut Squats but don’t want to sound like an asshole...) 4 x 12,10,10,8 - push with your heels, and set your hips at the top of each rep (squeeze the glutes at the top)
- Leg Extensions - 3 x 12,10,10
- Seated Leg Curls - 3 x 12,10,10
-
Glute Machine Kickbacks - 3 x 12,10,10Â
*SUPER SET THESE LAST 3 EXERCISES*