Leg Training (Quad Dominant) – March 20, 2016 #rebuild2016

• Laying Hamstring Curls 4×12 (warmup)

• Leg Press: 5 Sets (standard foot placement)
-Set 1: 12 plates 20 reps
-Set 2: 14 plates 20 reps
-Set 3: 16 plates 15 reps
-Set 4: 18 plates 12 reps
-Set 5: 18 plates 10 reps

• Leg Press: 5 Sets (High/Wide footplacement) 10 plates total (5 on each side)
+Superset: Leg Press Calf Extensions 5×15

• Barbell Squats: 7 Sets (deep squats)
-Set 1: 135×20
-Set 2: 225×15
-Set 3: 275×10
-Set 4: 315×10
-Set 5: 315×8
-Set 6: 225×10 (rest/pause at the bottom for 3 seconds)
-Set 7: 225×10 (rest/pause at the bottom for 3 seconds)

• Hack Squats 4×10

• Seated Leg Extensions 4×12 (2 second hold at the top of the rep)