Seated Hamstring Curl 4 x Sets of 15, 15, 12, 12 Reps
*TIPS – We´re starting this leg workout with back to back hamstring exercises. Don´t go too heavy as we´re just getting the blood flowing at this stage.
Lying Hamstring Curls 4 x Sets of 12, 10, 10, 8 Reps
*TIPS – Go slightly heavier here but don´t go to failure. Again, concentrate on the contraction at the top of the movement and don´t be too quick to complete it. Nice and slow.
Seated Calf Raise 5 x Sets of 20 Reps
*TIPS – Yeah I know, it´s kinda strange to throw in calves half way through the session but we´re changing things up abit to keep the body guessing.
Leg Press 6 x Sets of 16, 15, 12, 10, 8, 6 Reps
*TIPS – Incease weight as you progress through the sets. The last 6 reps should be brutal!
Hack Squats 4 x Sets of 10 Reps
*TIPS – Here´s where you´re going to get your money´s worth. Your legs should be completley fried by now, so we´re going to crush them with this variation of the squat. If you don´t have access to a hack squat machine then regular squats will suffice. Push your limits. Aims for heavy weight at 10 reps over 4 sets. You should be failing on the last few reps of the last set. If you´re not, you´re not doing it properly! Go as deep as you can at the bottom of the movement, and explode up through the push phase.
Leg Extensions 50 Reps
*TIPS – To finish off with a great leg pump, bust out 50 reps at a reasonably light weight focusing on the squeezing the quads at the top of the movement.