Wednesday, May 9, 2012

Gain muscle with this harcore leg routine

A1) Leg curl- 10 reps + 12 partial reps ( do 10 normal full range of motion reps, then cut the weight down by a plate or two and then do 12 partials in which you bring your legs up just 1/4 the way up and then down again.

30-40 seconds rest

A2) Spilt squats with dumbells-10 reps + 2 isometric holds ( do 10 normal reps and then do reps 11 and 12 with a 5 second pause at the bottom of the movement )

30-40 seconds rest

A3) Leg press-25 reps + final rep slow down ( after doing 24 reps, do the last rep as slow as you can both upward and downward)

30-40 seconds rest

A4) Deadlifts with dumbbells-15 reps

Rest 3-4 minutes and repeat 2-3 more times.


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