4 sets of extension X 20
superset one legged leg press with light hack squats, no rest between 8-12 reps each. 4 sets
DB squats (not as heavy, brings in stabilizers) supersetted with squats holding the bar above your head at full extension! 10-12, 4 sets.
BB SLDLs with DB SLDLs
sitting leg curls with lying or DB prone decline
and THEN FINISH with
40 then 50 then 60 then 70 rep sets of extensions!
Oh yeah, then do calves, I suggest smith machine standing with a quadruple drop at the end (so 5 sets) Next with seated, 20 at one plate, 18 at 2 plates, 15 at 3 plates, 12 at 4 plates, then quad drop, failure at each weight!
1. Leg Extensions – 4/20
2. Back Squats – 4/10….0 sec RI
3. DB Step ups – 4/10
4. DB SLDL – 3/10….0 sec Ri
5. Decline Harrop Curl – 3/?…..0 sec RI
6. Lying Leg Curl - 3/10….120 sec RI
7. Leg Extensions – 4/Till I die.
Leg Extensions/Leg Curls (superset)
Seated Calf Raises
For that really special leg W/O. start with 20 plus sets of Hammies
Warm-up with a superset of lying leg curls and sitting leg curls
4 sets each 10-12 reps, no rest between the two exercises, 1-2 minutes between sets
Then superset DB and BB stiffies, go heavy 6-8 reps, 4 sets, pyramid the weight, same interval
Next lay frontwise on the decline bench (wipe it off first) and have a partner put a DB between your feet (insteps), slowly rep (curl towards your butt) out 10-12 and then raise the weight for each of 4 sets, full contractions (if you can), 1-2 minutes between sets
Lastly finish with standing leg curls if you have one of these machines, 8-10 reps, 4 sets!
Now your ready for quads!
There are too many SS to mention, but my all time favorite "GIANT SET" is
8-10 reps, pyramiding weight, no rest between exercises, 3 minutes between sets (time to raise the weight) 4 GIANT SETS
Then follows by:
Lying leg curl (machine)
SLD, DB or BB
Sitting Leg curl
Lying incline DB leg curl
10-12 reps, same other rules!
Then calves about 8 sets! (4 standing, 4 sitting), you can superset here if you want!
It's only 8 sets of legs, but feels like 32!