1

Leg Training – January 8, 2016 #rebuild2016 #log

• Standing Calf Raises 4×20

• Laying Hamstring Curls 4×10-12

• Squats
-Set 1 135×15
-Set 2 225×12
-Set 3 275×8
-Set 4 315×7
-Set 5 275×8
-Set 6 225×10

• Leg Press
-Set 1 10 plates x 15
-Set 2 12 plates x 15
-Set 3 14 plates x 13
-Set 4 16 plates x 12
-Set 5 18 plates x 10

• Smith Machine Lunges (1 leg at a time) 4×10
+Superset: EZ-Bar Stiff Legged Deadlifts 4×10

• Blood Restriction Leg Extensions 4×12
Remember to pick a weight NOT too heavy, but effective enough to have weighted resistance. Then after each set, count to 30 seconds and then go again. Do 4 total sets, then remove the blood restriction bands.