Day 3:
Leg Day - Super Pump
Week 1
Warm-up Warm-up
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10 min fast walk
Do not run, walk fast!
Reps: 10min -
Rest: 1 m
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Leg Extension - Warm up 1
Weight: light (example: 15kg), this is to warm up the joints!
Reps: 15 -
Rest: 1 m
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Leg Extension - Warm up 2
Weight: 10kg heavier (example: 25kg). This is still a warm-up.
Reps: 12 -
Rest: 1 m
Superset 1 Round 1
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Leg Extension - Set 1 (Drop 1)
Weight: heavier, but not too heavy, as this is more like a prep set (example: 50kg)
Reps: 8 -
Leg Extension - Set 1 (Drop 2)
Weight: 40% lighter (example: 30kg). Do as many reps as possible, but do a full range of motion, do not go fast, and swing. When you think you are finished, rest for 3 seconds at the bottom, and do 3 more reps without any rest between reps at the bottom, just chase the pump!
Reps: AMRAP -
Wall Sit - Set 1
Weight: NO WEIGHTS! The hips should be in a nearly parallel position with the knees! You have to hold for 30 seconds!
Reps: 30 secs -
Rest: 2 m
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Leg Extension - Set 2 (Drop 1)
Weight: heavier than in the 1st set (example: 70kg)
Reps: 8 -
Leg Extension - Set 2 (Drop 2)
Weight: 40% lighter (example: 40kg). Do as many reps as possible, but do a full range of motion, do not go fast, and swing. When you think you are finished, rest for 3 seconds at the bottom, and do 3 more reps without any rest between reps at the bottom, just chase the pump!
Reps: AMRAP -
Wall Sit - Set 2
Weight: go heavy enough (example: 20kg plates). The hips should be in a nearly parallel position with the knees! You have to hold for 30 seconds! Find a spotter, hold on to his hands, and do not go down!
Reps: 30 secs -
Rest: 3 m
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Leg Extension - Set 3 (Drop 1)
Weight: same or max 10kg heavier than in the 2nd set (example: 70kg).
Reps: 8 -
Leg Extension - Set 3 (Drop 2)
Weight: 40% lighter (example: 40kg). Do as many reps as possible, but do a full range of motion, do not go fast, and swing. When you think you are finished, rest for 3 seconds at the bottom, and do 3 more reps without any rest between reps at the bottom, just chase the pump!
Reps: AMRAP -
Wall Sit - Set 3
Weight: same or slightly heavier (example: 20 - 30kg plates). The hips should be in a nearly parallel position with the knees! You have to hold for 30 seconds! Find a spotter, hold on to his hands, and do not go down!
Reps: 30 secs -
Rest: 3 m
Leg Press Round 2
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SET 1: prep set
Weight: not too heavy (example: 50kg per side). Keep your feet lower on the surface, and your heels have to be glued to the surface all the time, especially as you go down!
Reps: 12 -
Rest: 1m 30s
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SET 2: working set
Weight: slightly heavier (example: 70kg per side).
Reps: 10 -
Rest: 2m 30s
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SET 3: heavy set
Weight: go heavy (example: 80kg per side). Find a spotter! Remember, when it is too heavy, people tend to push their knees to the inside as they do a push. This is wrong. Push your knees to the side to follow the direction of the toes, especially as you push the surface up!
Reps: 6 - 8 -
Rest: 3 m
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SET 4: back-off set
Weight: 20% lighter (example: 60kg per side). Find a spotter and hit the failure!
Reps: 10 - 12 -
Rest: 3 m
Walking Lunges Superset Round 3
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DB Walking Lunges [short] - Set 1
Weight: start not so heavy (example: 10kg DBs). Not resting at the top is essential!
Reps: 8 per leg -
Walking Lunges [long] - Set 1
Weight: WITHOUT DBs. Immediately after you drop the dumbbells, start with walking lunges with a longer stance! Not resting at the top is essential! The stance is longer, and you go slightly to the side with each rep! When you think you are finished, rest at the top for 3 seconds and do 2 reps per side without any rest at the top (just chase the pump)!
Reps: AMRAP -
Rest: 2 m
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DB Walking Lunges [short] - Set 2
Weight: heavier DBs (example: 15kg DBs). Not resting at the top is essential!
Reps: 8 per leg -
Walking Lunges [long] - Set 2
Weight: WITHOUT DBs. Immediately after you drop the dumbbells, start with walking lunges with a longer stance! Not resting at the top is essential! The stance is longer, and you go slightly to the side with each rep! When you think you are finished, rest at the top for 3 seconds and do 2 reps per side without any rest at the top (just chase the pump)!
Reps: AMRAP -
Rest: 2m 30s
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DB Walking Lunges [short] - Set 3
Weight: same DBs (example: 15kg DBs). Not resting at the top is essential!
Reps: 8 per leg -
Walking Lunges [long] - Set 3
Weight: WITHOUT DBs. Immediately after you drop the dumbbells, start with walking lunges with a longer stance! Not resting at the top is essential! The stance is longer, and you go slightly to the side with each rep! When you think you are finished, rest at the top for 3 seconds and do 2 reps per side without any rest at the top (just chase the pump)!
Reps: AMRAP -
Rest: 2m 30s
Seated Hamstring Curls Round 4
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SET 1: Prep set
Weight: not too heavy (example: 30kg). The goal is to go slow in the negatives!
Reps: 10 - 12 -
Rest: 1 m
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SET 2: working set
Weight: slightly heavier (example: 40kg). The goal is to go slow in the negatives! The slower the negative part of the rep, the more you will activate the hamstrings!
Reps: 10 - 12 -
Rest: 1m 30s
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SET 3: working set
Weight: 5 - 10kg heavier (example: 45-50kg). The goal is to go slow in the negatives, so do not go too heavy!
Reps: 10 - 12 -
Rest: 2 m
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SET 4: working set
Weight: same (example: 45-50kg). The goal is to go slow in the negatives, so do not go too heavy!
Reps: 10 - 12 -
Rest: 2 m
Leg Press Calf Raises Round 5
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SET 1
Weight: you can change it in the mid-set, but start not too heavy (example: 50kg). Each rep has to have a squeeze of 1 - 2 seconds at the top! The weight is not important, but the reps are!
Reps: 20 - 25 -
Rest: 1m 30s
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SET 2
Weight: you can change it in the mid-set, but start slightly heavier now (example: 60kg). Each rep has to have a squeeze of 1 - 2 seconds at the top! The weight is not important, but the reps are!
Reps: 20 - 25 -
Rest: 1m 30s
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SET 3
Weight: you can change it in the mid-set, and start with the same weight (example: 60kg). Each rep has to have a squeeze of 1 - 2 seconds at the top! The weight is not important, but the reps are!
Reps: 20 - 25