Here ya go. This was given to me a while back on another site but the pain is sooooo goood.
Enjoy
Here it is!
You want hardcore, you got it!
This is not the most hardcore that I know but to be honest if you were hardcore you wouldn???t be asking for a hardcore program!
2 Very light sets of leg extensions 2x40 squeezing at the top and moving at a moderate pace but controlled. If you thought they were bad you???re in trouble cause they don???t count they were just pre exhaustion!
Next is Leg Press it will be a rest pause drop set for example you put on like 600lbs Or a Heavy weight you can use a full range of movement, this is no time for calf raises. Do as many reps as you can you might get 7 then rest 20 seconds do as many as you can do you might squeeze out 5 this time, again rest 20 seconds then do as many as possible you may only get 3 reps out! Have a break and let your partner have a go then do it again!
Don???t cry you???ve still got squats to do in the same way bitch!
Pick a heavy weight that you can normally get 8 ???10 reps with.
Do the same get as many as you can 20 seconds rest, do some more 20 seconds rest then one last effort as many as possible! Give you???re a partner a go then do it again!
Take a little rest here by doing various quad and ham stretches hold em for about 10 seconds and then contract them as hard as possible!
Okay next exercise 2 sets of heavy adductors to failure!
Time for a break grab a protein shake you need it at this stage!
Now its time for Hamstrings!
Start with stiff legged dead lifts, do two heavy sets with your front of your feet resting on 10 lb plates. This ensures a maximum stretch of the hamstrings. Very slow and controlled with no bouncing out of the bottom stretch position and no over-extension at the top. If you're throwing your hips forward and locking them at the top, you're pulling too far back. Next exercise.
Move on the to leg press. Leg press again? Yes, but this time you???re going to be training hamstrings. Now, if you've never done these before, you may not feel it in your hams while performing the exercise. Trust me, you'll feel it over the next few days. Take your feet and spread them so that they are at the left and right edges of the foot plate. Now move your feet so the upper half of each foot is hanging off the top of the plate. This foot position will require your hamstrings to do the majority of the work as the sled moves up and down. Pick a heavy weight and do as many as you can rest 20 seconds then do another set rest 20 seconds then do another. Give your partner a go then do it again increase the weight if you have to.
Finish up hams with standing leg curls. Do two heavy straight sets. These are performed in a slow, strict fashion. As each foot comes up, we try and point our toes towards the ceiling. This will make the exercise harder and will isolate each hamstring to a greater extent. On your last set you are going to perform a drop set! For example starting off with a 100 lbs do as many as you can then drop the poundage say 20lbs and do as many as you can then drop the weight again by 20 lbs then do as many as possible!
There that???s it, just finish up with some stretches for a cool down and get a protein shake in as soon as you can! This will make you grow big time if you can handle it and you body will not adapt to this type of workout because it is too intense
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