HARDCORE-TRAINING ROUTINE FOR LEGS

WORKOUT SCHEDULE

M- thighs, calves, abs, lower back

T- chest, biceps, cardio

W- off

T- off

F- upper and lower back, calves, abs

S- delts, triceps, cardio

S- off

EXTREME LEG TRAINING

LEG EXTENSIONS 3x15, 15, 10-12

note: these are warm up sets, for the first two sets keep the weight the same for the third set increase the weight by 40-50 lbs.

LEG EXTENSIONS 1x failure + 1-2 forced reps (fr)

note: increase weight by another 40-50 lbs. do reps very slow 3-4 seconds on the negative and 3-4 on the positive and remember to squeeze on each and every repetition.

note: leg extensions are used as a warm up and a pre-exhaust to make the next exercises more challenging.

SMITH MACHINE SQUATS OR REGULAR BB SQUATS 3x12, 10, 6-8

1x failure - r/p

note: the first 3 sets are warm ups, pyramid the weigh up until you get to the final set which will be done in R/P (rest pause) style. for example let's say you can do 405lbs for 8 perfect reps to failure, you would first start with 135x12 for your first warm up set, then 225x10 for your second warm up set then 315x6-8 for your final warm up set. the you would rest for about 5 min. then you would do your heavy set 405x failure rest 15-20 sec, 405x failure rest 15-20 sec and then another405x failure.

LEG PRESSES 1x6-8

1x failure - w/m

note: the first set is a warm up set the last set is a w/m (widowmaker) for the w/m get a weight that allows you to get more the 25 reps and push that weight to failure.

ADDUCTOR MACHINE 1x 15

1x failure

note: for the final set use a weight that lets you get at least 15 reps.

LYING LEG CURLS 1x8-10

1x failure - r/p + s/c

note: do the heavy set in (rest pause) style, after reaching failure on your last rep of the r/p do a s/c (static contraction) when you know you cant do any more reps hold the weight in a contracted position to failure should be about 20-30 sec.

BACK EXTENSIONS 1x failure

note: this exercise does not require a warm up set, your hamstring will be warmed up plenty from leg curls. use a weight with which you can get at least 13-15 reps.

stretch for 7-10 min.

conclusion: use perfect form on all exercises and keep a log book write down all the weights and reps you did and try to improve every week.