It’s HUMPPPP DAAAY! I got a good one for you!!
Unless you hate legs, then you probably won’t do this one…
You should still try this cause there is nothing like a good ol leg day.
So let me explain how this one will work. We are starting with a back squat to front squat. You have 5 sets of 6 total, 3 each variation. So you will get under the bar and un-rack it, walk it out, do 3 back squats then re-rack it. Now don’t walk away just yet, as soon as you re-rack it, set it up for a front squat and bring that baby back out for 3 reps. After you complete those 3 reps then rack it and grab a drink, you have just finished one set.
Afterwards, we have a super set of stiff leg deadlifts with dumbbells and sissy squats. If you don’t know how to do these, click on the exercise link above or go to the Vault of Gainz page to see my exercise library.
Next we have leg press. We are tackling 100 reps with as little rest as possible so try getting as many reps done as possible each time until you reach 100. Don’t load the leg press so heavy you can’t do 10, load it accordingly. 1-2 plates on each side is plenty.
Time to finish off with calves. We are staying at the leg press for this. We will do 3 sets of 30 reps, 10 will be with your toes pointed inward, 10 with your toes pointed straight then the last 10 will be with your toes pointed outward. This will help to work all angles of the calf.
After you can finish with some cool down stretching or some walking lunges. This workout will give you a pump and a challenge so bring your A game for this one!!
Hope you have a great day!!
-Alex Costa-
costafitness 