Total Leg Training – July 4, 2016 #rebuild2016

• Leg Extensions 5×12-15
+Superset: 1-Legged Extensions 5×6-10 each leg

• Seated Hamstring Curls 4×10-12

• Standing Calf Raises 5×15
+Superset: Seated Calf Raises 5×10-12

• Squats: 7 Sets (deep squats)
-Set 1: 135×10
-Set 2: 135×10
-Set 3: 225×10
-Set 4: 285×10
-Set 5: 315×10
-Set 6: 365×7
-Set 7: 225×10 (rest/pause at the bottom for 4 seconds)

• Leg Press: (standard foot placement)
-Set 1: 8 plates 15 reps
-Set 2: 10 plates 15 reps
-Set 3: 12 plates 15 reps
-Set 4: 14 plates 12 reps
+Superset: Laying Hamstring Curls 4×10

• Leg Press: (close foot placement; quad sweep)
-Set 1: 8 plates 15 reps
-Set 2: 8 plates 15 reps
-Set 3: 8 plates 15 reps
-Set 4: 8 plates 15 reps
+Superset: Walking Lunges 4×20steps

• 1-Legged Extensions 3×10 each leg (pause at the top for 2-3 seconds) non-stop

Notes: This session is to focus on pure muscle development. All reps are done in full rage of motion, and under control. We are focusing on feeling the muscle work, and trying to avoid having the joints and tendons do majority of the lifting. When you try a routine like this, keep those all important things in your mind. Keep hydrated and making sure you’re having a proper intra-workout stack to drink while pounding away. 

Recommended Intra-Workout Nutrition:
50g Highly Branched Cyclin Dextrin
20g Branch Chained Amino Acids
5g L-Glutamine
5g Creatine
1L water minimum