Brutal Leg Day

1. Lying Leg Curls
‣ 4 sets x 8-10 reps (pyramid up in weight, avoid failure)
‣ 1 set x 8 reps (failure), 8 reps (adjusted cam), 8 reps (dropset), 8 reps (1/2 partials), 8 second static hold

2. Leg Extension
‣ 4 sets x 8-10 reps (pyramid up in weight, avoid failure)
‣ 1 set x 8 reps (eccentric partner-assisted loading, failure), 8 reps (adjusted cam), 8 reps (dropset), 8 reps (1/2 partials), 8 second static hold

3. Safety-Bar Squat plus Chains
‣ 4 sets x 8-10 reps (pyramid up in weight, avoid failure)
‣ 1 set x 6 reps (final heavy set, 1-2 reps shy of true failure)
Note: You can use a hack squat machine or front squat if you do not have a safety bar

4. Smith Machine Bulgarian Split Squat
‣ 4 sets x 8-10 reps (each leg, pyramid up in weight, avoid failure)
‣ 1 set x 8 reps, 8 second isometric hold, 8 reps (dropset), 8 second isometric hold

For these first two exercises we are using the Prime training equipment that allows you to load different parts of the range of motion.

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