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Description

A killer leg routine that will have every leg muscle on fire and primed for growth.The rest periods (if you can call them that) are there for you to increase the weight or ready yourself for the next exercise.15,12,8 rep range with a drop set on the sumo squat.This workout creates major muscle confusion, stimulating them to grow.All you need to do is feed the beast.


Exercises

Set 1: 1 round
Warm Up
2 mins 30 secs

Set 2: 1 round
Weighted Sumo Squat
Weighted Sumo Squat
45 seconds
Rest
Rest
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
38 seconds
Rest
Rest
40 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Decrease Weight
15 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds

Set 3: 1 round
Rest
Rest
50 seconds

Set 4: 1 round
Alternating lunges
1 minute
Rest
Rest
10 seconds
Step up to Reverse Lunge (R)
1 minute
Step up to Reverse Lunge (L)
1 minute
Rest
Rest
35 seconds
Alternating Lunges
45 seconds
Rest
Rest
25 seconds
Step up to Reverse Lunge (R)
45 seconds
Step up to Reverse Lunge (L)
45 seconds
Rest
Rest
50 seconds
Alternating Lunge
35 seconds
Rest
Rest
25 seconds
Step up to Reverse Lunge (R)
40 seconds
Rest
Rest
25 seconds
Step up to Reverse Lunge (L)
40 seconds

Set 5: 1 round
Rest
Rest
50 seconds

Set 6: 1 round
Dumbbell Squats
Dumbbell Squats
40 seconds
Rest
Rest
10 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
40 seconds
Rest
Rest
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
40 seconds
Rest
Rest
35 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
40 seconds
Rest
Rest
40 seconds
Dumbbell Squats
Dumbbell Squats
35 seconds
Rest
Rest
25 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
35 seconds
Rest
Rest
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
35 seconds
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
35 seconds
Rest
Rest
55 seconds
Dumbbell Squats
Dumbbell Squats
30 seconds
Rest
Rest
25 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
48 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
30 seconds

Set 7: 1 round
Rest
Rest
1 min 20 secs

Set 8: 1 round
Single Leg Calf Raise (L)
30 seconds
Rest
Rest
10 seconds
Single Leg Calf Raise (R)
30 seconds
Rest
Rest
26 seconds
Seated Calf Raise
30 seconds
Rest
Rest
40 seconds
In and Outs
In and Outs
30 seconds
Rest
Rest
15 seconds
Single Leg Calf Raise (L)
30 seconds
Rest
Rest
15 seconds
Single Leg Calf Raise (R)
30 seconds
Rest
Rest
15 seconds
Seated Calf Raise
30 seconds
Rest
Rest
10 seconds
In and Outs
In and Outs
30 seconds

Set 9: 1 round
Stretch
2 minutes


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