This workout hits the entire lower body with high volume. Sets and reps will be high. Focus on the muscles contracting and not just moving the weight. Legs take a lot of time to grow and it is important to keep them under a lot of tension during the exercises. Go get it!
|Barbell Squat||8, 6, 4, 2, 10||The set of 2 should be at 90% of 1 rep max. For set of 10 drop weight in half and do it 30 sec rest.|
|Leg Press||12, 12, 12||3 seconds, down, 3 seconds up|
|Standing Leg Curl||8, 8, 8||Keep hip extended, squeeze glute|
|Smith Machine close stance squat||10, 10, 10||Lighter weight, torso upright, quad focus|
|Standing Calf Raise||15, 15, 15||Slow and controlled, push through big toe, weight on inside of foot|
|Leg Extensions Walking Lungessuperset||15, 15, 15 8, 8, 8||Push back into pad as hard as poss. Pull on handles and stay tight, lunges body weight right after leg ext.|
|Seated Calf Raise||15, 15, 15||Drop set on each set|