Full Quads & Hamstrings Workout - Leg Day (Push/Pull/Legs)
June 29, 2017
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Mike Thurston Episodes Around June 29, 2017
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8:48Now PlayingFull Quads & Hamstrings Workout - Leg Day (Push/Pull/Legs)
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Quads & Hams Routine:
A - Safety Bar Squats (Reps 6-8, Tempo - 20X1)
4-5 Sets, 2-3 minutes rest
B1 - Glute Ham Raise (Reps 9-11, Tempo 2030)
B2 - BB Romanian Deadlifts (Reps - 10-12, Tempo - 2020)
3-4 Sets, 60-90 seconds rest between superset
C - Leg Press (Reps 10-12, Tempo - 2011)
6 Sets Total - 3 Sets Quad Focus (Feet Low/Narrow), 3 Sets Ham/Glute Focus (Feet High/Wide), 60-90 seconds rest
D1 - Lying Leg Curl (Reps - 6 Body Extended, 6 Normal, Tempo - 3011)
D2 - Leg Extension (Single Leg) (Reps - 10-12, Tempo - 1010)
3-4 Sets, 20-30 second rest between superset
E - Bulgarian Split Squat (Reps 10-12, Tempo - 20X1)
3-4 Sets (Dropset Final Set), 60 second rest (20-25 second rest in between legs)
*X = Explode
Example of 2010 tempo:
2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
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