| Leg Day | |
Calf Press w/Leg Press:
Set #1: Weight:
400 lbs Reps:
16 Rest: 60
seconds
Set #2: Weight:
400 lbs Reps:
16 Rest: 60
seconds
Single Leg:
Set #3: Weight:
220 lbs Reps:
failure Rest: 60 seconds
Single Leg Seated Calves:
Set #1: Weight:
45 lbs Reps:
14 Rest: 60
seconds
Set #2: Weight:
45 lbs Reps:
12 Rest: 60
seconds
Both Legs:
Set #3: Weight:
80 lbs Reps:
failure Rest: 60 seconds
Note: Utilize different anlges with the feet...meaning turn the toes out or the heels out or simply straight up and down to hit the calf muscles a bit different on each set. Plus, press and hold on the last two to three reps...SSSQQQUUUEEEEEZE. :)
Leg Press w/Single Leg:
Set #1: Weight:
220 lbs Reps:
20 Rest: 60
seconds
Set #2: Weight:
310 lbs Reps:
15 Rest: 70
seconds
Set #3: Weight:
355 lbs Reps:
12 Rest: 70
seconds
Set #4: Weight:
355 lbs Reps:
10 Rest: 80
seconds
Note: On the last two reps w/the single leg press REALLY CHALLENGE the depth of the rep so that you feel even greater muscle involvement within the glute and hip area.
Sumo Squat w/Smith Machine:
Set #1: Weight:
290 lbs Reps:
16 Rest: 60
seconds
Set #2: Weight:
290 lbs Reps:
14 Rest: 70
seconds
Accelerated Narrow Stance Squat w/Smith Machine:
Set #1: Weight:
110 lbs Reps:
failure Rest: 70 seconds
Note: Do your very best when doing the sumo squat that you go down to at least 90 degrees with the quads and perhaps even try and break that plain...only thing is when you go this heavy be aware that once you break that plain you may NOT be able to push that weight back up so be careful.
Single Leg Curl:
Set #1: Weight:
40 lbs Reps:
15 Rest: 60
seconds
Set #2: Weight:
40 lbs Reps:
15 Rest: 60
seconds
Set #3: Weight:
40 lbs Reps:
12 Rest: 60
seconds
Single Leg Extension:
Set #1: Weight:
105 lbs Reps:
20 Rest: 60
seconds
Set #2: Weight:
120 lbs Reps:
15 Rest: 60
seconds
Set #3: Weight:
120 lbs Reps:
12 Rest: 60
seconds
Note: On the very last rep of each set of extensions SQUEEEEZZZE and hold that last rep...oh, before I forget point the toe of the leg being worked AWAY from you as you do the exercise!!!
Narrow Stance Leg Press:
Set #1: Weight:
395 lbs Reps:
10 Rest: 70
seconds
Set #2: Weight:
395 lbs Reps:
10 Rest: 70
seconds
Note: This routine
was a bit to much and by the end I had tremors running through my legs
so bad that I could hardly concentrate on what was at hand to get done.
So keep in mind that it is quite alright to eliminate an exercise and/or
sets/reps from the routine so that it can be accomplished and not let it
turn into OVER TRAINING! Train hard but ALWAYS train
smart!!! I have to admit that this one got a little out of control!
:(