Heavy Duty Bodybuilding Workout
(Week 1 – Leg Day)
30 minutes prior to training: Pre-workout cocktail
Intraworkout: 2 scoops of Watermelon Modern BCAA+™ mixed with 20oz of water.
Squats: Love ‘em or hate ‘em squats are key to monster legs. If you hate them try these steps: Start light. You don’t have to strip all your weight, but work on getting deep with proper form. Going heavy with bad form is going to cut into your gains. Bring a friend or 3. Make leg day the highlight of your week with some of your closest friends. If you’re going to hate it, hate it together. Reward yourself! Plan a cheat meal or eat something you’ve been craving all week post workout. This will give yourself something to look forward to after demolishing your legs.
1x6 (60% of your max) 1x6 (70% of your max) 1x8 (80% of your max) 1x failure (80% of your max)
1x 12 (60% of your max)
Leg Press- Bro, how much do you leg press? Leg press is the bench press of the lower body, where your numbers mean instant internet fame. Focus on the muscles used, not the weight. In a 45-degree leg press, your knees should brush your chest. Be sure your butt does not leave the seat. 4x8 (last set quadruple dropset)
Leg Extensions- The quads are slow-twitch muscles that are made to be punished. Use high reps with leg extensions to help them POP!
1x20 (Use 3 static holds to failure on last set)
Lying leg curls: The hammies are powerful muscles that react best to heavy movements.
4x8 (Use 3 static holds to failure on last set)
Seat leg curls: Since your hips are bent at 90 degrees you will experience more stretch of the inner hamstring. This is a great finisher.
4x10 (1 static hold to failure each set)
Bonus- Add a set of 10 partials
Finish your workout with 1 scoop of OxyELITE Protein™: Vanilla Ice Cream with your beverage of choice.
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Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.