Advanced Leg Training Workout – July 10th, 2016 #rebuild2016

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

• Seated Hamstring Curls 5×10-12

• 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 10 reps, close foot placement 10reps; quad sweep)
-Set 1: 8 plates 20 reps
-Set 2: 8 plates 20 reps
-Set 3: 10 plates 20 reps
-Set 4: 10 plates 20 reps
-Set 5: 10 plates 20 reps

• Sissy Squats 5×10
+Superset: Roman Deadlifts 5×10

• Laying Hamstring Curls 5×10

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