Leg Training – October 9, 2016 #rebuild2016

• Seated Leg Extensions 5×12
+Superset: Seated Hamstring Curls 3×10

• Smith Machine Squats
-Set 1: 135×20
-Set 2: 135×15
-Set 3: 225×10
-Set 4: 225×10
-Set 5: 285×10
-Set 6: 315×10

• Leg Press 6×10-20 (standard foot stance)

• Leg Press 4×12-30 (close foot stance) [take 1 plate off each set but increase reps each set]
+Superset: Leg Press Calf Extensions 4×20

• Barbell Walking Lunges 4×10 (steps each leg)
+Superset: Laying Hamstring Curls 4×10-12
+Giant set: Hyperextensions w/25b plate (slow negatives to keep full contraction within the hams/glutes) 4×10

• Standing Calf Extensions 4×15-20

Intra-workout Nutrition
• 40g highly branched cyclin dextrin
• 20g dextrose
• 5g glutamine
• 20g amino acids
• 5g creatine
• 35oz water