Ok, so as promised a sample of a leg day that I’m following at the minute. I can’t take credit for making up this hell-job of a workout. I won’t be doing this again for 4 weeks and the idea behind it is that I’ll be stronger due to what I will be doing in between those weeks so I can up the weight substantially in the next one.
Lifting Protocol –
All last sets of each exercise were completed with a rest-pause set, that is, after the 12-15 reps of the set, take a 15sec rest, and then go to failure. Tempo was 2,0,2,0. Strict form throughout movement to emphasize muscle contraction. Rest was 90 seconds between sets
BB Back Squat – 2 x 12 warm up sets
4 x 15
One Leg Leg Press – 3 x 15 each side
Leg Extensions – 3 x 15
Romanian Deadlift – 4 x 15
Seated Leg Curls – 3 x 15
Leg Raises – 3 x 20
Weighted Crunches – 3 x 20
Plank – 3 x 1min hold
It looks short and sweet but this was a tough workout after my deload week and took around 75-80 mins to complete. After the quad section I could barely walk down stairs there was so much blood in them, and the past couple days stairs, and even sitting and standing, have been a real challenge but this is what it takes to change.