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Week 12, Day 84: Legs

By on March 13, 2013
Digital-Quads 2

 

Terms You’ll Need To Know

Dramatic Transformation Principle (DTP) – A total of ten sets with a rep range of 50, 40, 30, 20, and 10 for the first five. You then complete a second set of 10 and continue on with 20, 30, 40 and 50. Also, includes working opposing muscles in a superset fashion.

Superset – performing 2 exercises simultaneously. Complete 1 set for the first exercise, then complete 1 set for the second exercise. Continue alternating with no rest until all sets for both exercises are completed.

Leg Workout

DTP Superset:

  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    5 sets of 50,40,30,20,10 reps
    5 sets of 10,20,30,40,50 reps

  • Leg Extensions Leg Extensions

    Leg Extensions

    5 sets of 50,40,30,20,10 reps
    5 sets of 10,20,30,40,50 reps

Tips For This Workout Day

Post-Transformation Period ///

  • Try training for an additional 4 weeks to put on some lean muscle quickly and effectively.

DTP Superset ///

  • Remember to go to failure, push hard until the end. This is your last workout, so make it count!
  • Stop and stretch between sets if necessary, and keep your head in the game.

 

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