Wednesday: LEGS
Warm-up
5-10 Min dynamic warm-up or light jog/walk to raise your body temp to help increase heart rate and lubercate the joints.
I can’t say this enough, no matter how simple some of these movements are, you have to train with HIGH intensity to mechanical failure. Which means try to keep your form perfect through each movement while going to complete failure. Doing this will get the results you want.
All sets below are working sets and DO NOT include the warm up sets.
All rest times are 60-90 seconds unless otherwise noted in the workout.
Workout:
Back squat 5x8 (2-3 min rest)
Leg press 3x12
Leg extension 3x10
Dumbbell box step ups 3x8 each leg
Lying Leg Curl 3x12
Dumbbell RDL 3x10
Seated calf raises 8x10