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Description

Instead of lying leg curls, you can use sitting (machine) curls. 50 leg press: Rest when needed, as short as possible


Exercises

Set 1: 3 rounds
Leg Curls
Weights: Moderate
Leg Curls
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Squats
Weights: Light
Barbell Squats
10 reps
Rest
Rest
1 minute
Barbell Squats
Weights: Moderate
Barbell Squats
6 reps
Rest
Rest
1 minute
Barbell Squats
Weights: Heavy
Barbell Squats
5 reps
Rest
Rest
1 minute

Set 3: 8 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
3 reps
Rest
Rest
3 minutes

Set 4: 1 round
Calf Raise
Effort: Moderate
Calf Raise
15 reps
Rest
Rest
30 seconds
Back Extension
Weights: Moderate
Effort: Very Hard
Back Extension
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Calf Raise
Effort: Very Hard
Calf Raise
20 reps
Rest
Rest
30 seconds
Back Hyperextension
Weights: Moderate
Effort: Very Hard
Back Hyperextension
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Leg Press
Weights: Moderate
Leg Press
50 reps


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