Quad and
Hamstring Destruction
Contrary to popular believe legs are as important to exercise
as any other body part, in fact legs are the most important in my opinion. This
is based on the fact that neglecting to work legs hinders the overall
development of your physique this is why I am posting my leg work out from
today. I have never felt a pump in my legs that compares to the one I had today,
my strategy for this workout was to up the volume for more intensity with
strict stretch and contract form so here it is folks.
1-Lying hamstring curls 6 sets, don’t go to heavy go for
contraction and stretch
·
85 pounds for 20 reps
·
95 pounds for 15
·
110 pounds for 12
·
125 pounds for 10
·
95
pounds failure
·
85
pounds failure These last two sets
are drop sets no rest in between
2- Leg press machine 6 sets
·
3 plates each side for 30 reps
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5 plates each side for 25 reps
·
7 plates each side for 20 reps
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8 plates each side for 15 reps
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10 plates each side for 12 reps
·
12 plates each side for 10-12 reps
3-Barbell Squats at this point going heavy is redundant, the
muscles are already pre exhausted just squeeze your quads and work the rest of
the blood in. Make sure you go deep to stretch the fibers.
·
135 warm up set 20 reps
·
185 still warming up 20 reps
·
225 for 20 reps
·
225 for 15-20
·
225 for 15 reps
4-Leg raises for quads 3 sets
·
70 pounds for 15-20 reps
·
110 pounds for 15 reps
·
130 pounds for 10-15
5-Straight leg deadlift 3 sets
·
135 for 20 reps
·
185 for 15 reps
·
225 for 10-12 reps
6-seated calf raises 4 sets
·
45 plate each side 20 reps continue this for all 4 sets
7-Calf press machine 4 sets
250 pounds for 4 sets of 20 reps
I do hope you try this workout because I have never had a
more satisfying pump for legs. This is only my second week working legs after 4
weeks off due to bad nee+ wisdom teeth surgery+ stomach flu and I can already
feel my quads and hamstrings growing!
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