Physique Workout of the Week: Quads of the Gods

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This leg day workout will focus on bringing out size and strength in the front of your legs.  This should be used as a supplement to a full body program, with hamstrings and glutes having their own separate day. 

Remember, it’s all about balance! 

Leg Extensions 3 sets x 20 reps 

Focus on fully contracting at the top, with a 3 second eccentric. 

Squats! 12/10/8/6/6/6/6* rep scheme

The last set is an isometric hold set, meaning, at the bottom of each rep, hold for 3 seconds.  You WILL need to go considerably lighter for this!

Lunge squats 3 sets x 10 reps/leg

Using the Smith machine, position yourself in a lunge.  Make sure that your front knee is going to a 90 degree angle, with the knee NOT passing the toe.

Smith Machine Close-Stance Front Squat 4 sets x 12 reps

Feet within shoulder width, focus on driving off the bottom through your heels.

Barbell Step-ups 4 sets x 8 reps/leg

With weight on shoulders, step up to a knee high box.  With the foot on the box, focus on keeping your chest up and driving off the floor.

“Death by Leg Press” 100 reps

Start with a weight that you can do around 10 solid reps with, do as many reps as you can, until failure.  Then drop the weight and continue to failure.  Keep going and dropping when needed until 100 reps are complete!

Proceed to crawl to your car!