Beating for the legs

This workout will target both the quads and hamstring. This is both mentally and physically tiring. Get your mind right and dominate!


A)Split squat with barbell ( you can use Smith Machine as well)-3 sets of 5 reps......use heavy weight
Take 90 seconds between sets

B) Leg Press-3 sets of 20 reps ( the last set is a drop set in which you complete 20 reps then drop a plate off both sides of the press and do another 20 reps )
Take 90 seconds between sets

C) Walking dumbbell lunges ( focus on long strides and getting deep )-10 each leg, then turnaround and do another 10 each leg on the way back. Drop the weights and rest for 15 seconds, then repeat this sequence of 10 each leg and then coming back for 10.

D) Body weight speed squats ( get deep and move fast )-2 sets of 25 reps
rest 60 seconds between sets

Done!

Paul's crazy HIT routine

This workout comes from a trainer friend of mine, Paul Lundkvist. The routine is really intense and wont be easy. I have gone through this routine myself and I will tell you if done right this will test you both mentally and physically. Each exercise is essentially a warmup/ pre-exhaust for the next one.

Do each exercise for just 1 set to complete failure and take no rest between exercises

Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press

Done

For more on Paul checkout his blog
http://plunkan.blogspot.com/

One of the most brutal chest routines yet!

I recently used this routine for my chest workout last week and let me tell you it hurt like hell! I have done my fair share of crazy hardcore chest routines but this has to rank top 2 if not number 1. This routine takes your chest through many different techniques. I highly advise you have a spotter for this routine.....as a matter of fact you must have a spotter for this routine end of story. It is very important you pick the proper weight for each set in order for this like any routine to be effective. You can make adjustments to the weight after each round if needed.

This routine is a tri-set in which you will not take a rest until finishing all 3 exercises

A1)Dumbbell chest press negatives-6 reps with a 8 second negative

** Count a slow 8 seconds and when you get to the bottom your spotter can help you push the weight back up. Remember when doing negatives you can generally handle more weight so make sure you pick something challenging.

A2) Dumbbell chest press-10 reps with a regular tempo

** I would recommend using anywhere from 20-30lbs less than you did on the negatives

A3) Dumbbell speed chest presses-10 reps with a 3 second negative on the way down and then exploding up as fast as possible.

**Speed is key here! Be Powerful and explosive! Use light weights....anywhere from 35-17.5lbs depending on your strength.

Rest 2-3 minutes and repeat this 2 more times. Your chest will feel ripped to shreds the next day trust me!

Below is the weights I used-

A1)110lbs

A2) 80lbs-70lbs

A3) 35lbs-20lbs