Hypertrophy Quad and Calves Workout

Hypertrophy Quad and Calves Workout

• Seated leg extensions 4×12
(80% of your usual weight. 30 seconds between sets. Squeeze quads at the top of each rep for 1-2 seconds)

• Leg Press 5×15
• Laying Hamstring curls 5×12
(both 80% of your usual weight. superset the exercises. 1 minute rest MAX between starting the combo again. You must do a full ROM.) *Note: I added a hamstring exercise in here because I wanted them completely ready for the following two exercises.

• Front Barbell Squats 4×10
• Hack Squats 4×10
(both 50% of your usual weight. superset the exercises. On hack squats, place your feet a little lower of the foot plate; this will activate the quads more. Also, pause at the bottom of hacks for 1-2 seconds. On each exercises you must do slow negatives, and do NOT lockout the knees at the top; keep nonstop tension on the quads. 1 minute rest between doing the combo again. You must complete all reps.)

• Leg press calf extensions 5×20
(90% of your usual weight. 30 seconds rest between sets)

• Seated calf raises 6×20
(90% of your usual weight. Do 1 set, rest 20 seconds, then do another set, then rest 45 seconds; repeat. Do that set combo 3 times total)