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Week 1, Day 1: Legs

By on March 28, 2013
Digital-Quads

So you’ve decided to get off your lazy ass and make some gains. Let the carnage begin as we go through your first workout and destroy your hamstrings and quads!

Leg Workout
  • Cardio Cardio

    Cardio

    15 minutes

  • Leg Press Leg Press

    Leg Press

    4-5 warm-up sets of 10-12 reps
    3 sets to failure in 12-20 reps

  • Hamstring Curl Hamstring Curl

    Hamstring Curl

    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps

  • Lying Hamstring Curls Lying Hamstring Curls

    Lying Hamstring Curl

    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps

  • Leg Extensions Leg Extensions

    Leg Extensions

    2 warm-up sets of 15-20 reps
    2 sets to failure in 15-20 reps

  • Hack Squat Hack Squat

    Hack Squat

    2 warm-up sets of 15-20 reps
    3 sets to failure in 20-30 reps

  • Cardio Cardio

    Cardio

    10 minutes

Tips For This Workout Day

 

  • Leg days are tough, make sure you take your time and fully stretched out
  • Make sure each and every workout is at its best.
  • Make sure you’ve eaten your breakfast and taken your pre-workout shake before your cardio.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won’t be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you’re recovered enough to complete the next set.
  • Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet.
  • Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets.
  • It is normal to feel a little light headed or a little sick, especially on leg days
  • Get your post-workout shake in immediately after your workout. (within 45min Anabolic window)

Pre & Post-Workout Supplements

 

Next Day

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