Volume Leg Training – November 23, 2015 #log #highvolume
• Laying Hamstring Curls 4×12
+Superset: Standing Calf Raises 4×15
• Squats
-Set 1 135×15
-Set 2 135×15
-Set 3 225×12 (rest/pause at the bottom)
-Set 4 225×10 (pump it out)
-Set 5 275×10
-Set 6 315×8
-Set 7 315×5 (with 30-40lbs of chains)
• Leg Press (Standard foot-placement) 4 Sets of 14 plates x 15
+Superset: Bulgarian Squats 4×10 each leg
Bulgarian Squats
• [Occlusion] Leg Extensions 3×10
* Use knee wraps around the upper area of your quad. Wrap them up pretty tight, then do 3-4 sets with only 20-30seconds rest inbetween each set. The blood and pain will get intense by the start of the 2nd set. Make sure to do this exercise with the same weight you would normally do to get 10 reps. When done, remove wraps immediately.
