No Going Back | Legs
This workout right here will truly test where your limits lie... Make sure you follow all the notes because there is a lot to remember.
Good Luck & R.I.P
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Legs |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
A1 |
Bodyweight – Lunge / Jump Squat Combo** |
- |
3 |
- |
- |
90 |
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B1 |
Hack Squat*** |
10 |
3 |
- |
- |
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B2 |
Squat Pulse |
40 |
3 |
1010 |
80 |
90 |
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C1 |
Leg Extension**** |
- |
3 |
- |
- |
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C2 |
Lying Leg Curls***** |
10 |
3 |
- |
- |
90 |
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D1 |
Smith Machine Squat – Right Down |
10 |
3 |
4020 |
60 |
90 |
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E1 |
Leg Press |
15 |
3 |
3020 |
75 |
90 |
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Notes:
* Means, drop set the last set of the exercise. For example, start on 10kg for given reps, drop down to 8kg for same reps then drop again to 6kg to finish off.
** Walking lunge for 4 reps and then complete 4 jump squats. Repeat this x10 to complete 1 set.
*** Hold the weight half way for 10sec, you will do this for 5 reps. Once completed you will perform 5 more reps at a 2010 tempo
**** Raise the weight up and hold for 5 sec, lower the weight for 5 sec and then pump 5 reps nice and fast. Do this 4 times to 1 set.
***** Do each rep as a 1 & ¼ rep. This means pull the weight right up, lower down just a ¼ of the way then fire the weight back up followed by lowing it down to the start position nice and slow.