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HeavyQuad/Lite Hamstring Workout – September 5, 2014

Here’s your next heavy quad/lite hamstring workout! • Leg extensions 4×10-12 • Laying hamstring curls 4×12 • Leg press 4×10-12 – superset: Smith machine squats 4×8-10 (3 sets with resistance bands) • Hack Squats 3×10 (2 sets with resistance bands) • Bulgarian squats 3×10 with 20-30lb dumbell (each leg) *each set must get heavier each…

Quad Training – September 25th, 2014

Quad Training – September 25th, 2014 • Seated Leg Extensions 4×10-12 (heavy) • Barbell Squats 5×10-7 (1 set warmup, 4 set working/heavy. 1 set with resistance bands) • Vertical Leg Press 4×12 (heavy) • Leg Press 4×15 (mild weight) – superset with walking lunges 4x20steps Share

Hypertrophy Quad and Calves Workout

Hypertrophy Quad and Calves Workout • Seated leg extensions 4×12 (80% of your usual weight. 30 seconds between sets. Squeeze quads at the top of each rep for 1-2 seconds) • Leg Press 5×15 • Laying Hamstring curls 5×12 (both 80% of your usual weight. superset the exercises. 1 minute rest MAX between starting the…

Leg Day workout November 6, 2014

Leg Day workout November 6, 2014 • Laying Hamstring Curls 5×8 + 5-10 partials per set • Calf Extensions 5×20 • Leg Press [standard foot placement; target quads] 9 sets sets 1,2 20 reps per set sets 3,4,5 10-12 reps per set (with bands) sets 6,7,8,9 20 reps per set (with bands) • Leg Press…

Leg Training – March 20, 2014

Warmup: • Squats – 2sets x 15reps (#135) Working: • Squats – 5sets x 5-15reps (#225/15, #285/10, #315/8, #405/5, #405/5). the last two sets are done with SLOW negatives, slight pause at the bottom, then explode on the way up. Make sure to drive off your heels (leg press the floor), keep your back straight,…

Shoulder/Traps + Mild Chest Workout – January 13, 2014

Warmup • Reverse-Seated Hammer Strength Shoulder Press 2×20 – Superset: Dumbbell Side Laterals 2×15 *go non-stop. No rest time. Pump all these reps out with lite warmup weight to get blood into the muscle. Working • Reverse-Seated Hammer Strength Shoulder Press (Front Delts) 4×8-12 – Superset: Dumbbell Side Laterals (All heads of the deltoid/Slight Traps)…

Heavy Hamstring/Calves with Lite Quadriceps – January 7, 2014

Heavy hamstring/calves with lite Quadriceps – January 7, 2014 Warmup • Laying hamstring curls 2×15 Working • Laying hamstring curls 6×8-12 – Superset: Seated Leg extensions 4×12 • Dumbbell Stiff-legged Deadlifts 5×10 • Leg press (close-foot stance to work outer quad sweep) 5×15-20 – Superset: Calf Extensions (leg press) 5×20 (heavy weight; 6plates each side)…

Quad workout – January 5th, 2014

Quad workout – January 5th, 2014 • Squats 6 set. 10-15 reps. (Sets 5 and 6 were with added Resistance bands. The weight kept increasing, and we made sure to do drop sets with these last to sets as well). • Sissy Squats 3 sets 10 reps • Hack Squats 5 sets 12-15 reps plus…

TOM PLATZ’S QUAD WORKOUT

TOM PLATZ’S QUAD WORKOUT 1. Squats: 8-10 sets of 5-20 reps* 2. Hack squats: 5 sets of 10-15 reps 3. Leg extensions: 5-8 sets of 10-15 reps 4. Lying leg curls: 6-10 sets of 10-15 reps *Squats were performed by Tom deep and strict and pyramided to more than 600 pounds. for those that have…

Q&A: The Angle of the Incline Press

Q&A: At what angle should one set the incline bench? I see many put it higher then others. Answer: It all depends how much emphasis you want to place on the front deltoids. The higher the angle, the more delts you’ll engage within the incline press. Personally, I find the 30-degree the most effective for…