Day 3:
Old School Leg Day
Week 1
Superset Warm-up Warm-up
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Leg Press - warmup 1
Weight: light (for example if you can do 10 reps with 80kg, warm up with 30kg)
Reps: 25 -
Leg Extension - warmup 1
Weight: light (for example if you can do 10 reps with 60kg, warm up with 15kg). The tempo is slightly faster
Reps: 25 -
Rest: 1 m
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Leg Press - warmup 2
Weight: 20% heavier (for example if you can do 10 reps with 80kg, warm up with 40kg)
Reps: 25 -
Leg Extension - warmup 2
Weight: 1 plate heavier (for example if you can do 10 reps with 60kg, warm up with 25kg). The tempo is slightly faster
Reps: 25 -
Rest: 1 m
Giant Set - 3 exercises Round 1
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Leg Extension - Set 1
Weight: not too heavy (example: 35kg). You must do 15 reps with legs straight at the top because you will feel the pump after the 12th rep. Do not do less than 15 reps!
Reps: 15 -
Walking Lunges - Set 1
To achieve the failure and to feel the real pump, you MUST NOT REST AT THE TOP! As you reach the top, immediately go down for another rep!
Reps: 10 per leg -
Seated Hamstring Curls - Set 1
Weight: not too heavy as the negative part of the rep should be slower (example: 25kg). You have to do 15 reps!
Reps: 15 -
Rest: 3 m
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Leg Extension - Set 2
Weight: slightly heavier (example: 45kg). You must do 15 reps with legs straight at the top because you will feel the pump after the 12th rep. Do not do less than 15 reps! You can rest for no more than 5 seconds after you feel heavy, but you have to do all 15 reps!
Reps: 15 -
Walking Lunges - Set 2
To achieve the failure and to feel the real pump, you MUST NOT REST AT THE TOP! As you reach the top, immediately go down for another rep!
Reps: 10 per leg -
Seated Hamstring Curls - Set 2
Weight: slightly heavier (example: 30-35kg). You have to do 15 reps!
Reps: 15 -
Rest: 3 m
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Leg Extension - Set 3
Weight: same as in the previous 2nd set (example: 45kg). You must do 15 reps with legs straight at the top because you will feel the pump after the 12th rep. Do not do less than 15 reps! You can rest for no more than 5 seconds after you feel heavy, but you have to do all 15 reps!
Reps: 15 -
Walking Lunges - Set 3
To achieve the failure and to feel the real pump, you MUST NOT REST AT THE TOP! As you reach the top, immediately go down for another rep!
Reps: 10 per leg -
Seated Hamstring Curls - Set 3
Weight: same as in the previous 2nd set (example: 30-35kg). You have to do 15 reps!
Reps: 15 -
Rest: 3 m
Heavy Leg Press Round 2
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Leg Press - Set 1
Weight: not too heavy as this is more like a preparatory set (example: 60kg). Choose any stance, but make sure to keep heels glued to the surface all the time! Also, make sure to go deep!
Reps: 15 -
Rest: 1m 30s
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Leg Press - Set 2
Weight: slightly heavier (example: 75kg)
Reps: 12 -
Rest: 2 m
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Leg Press - Set 3
Weight: heavier (example: 90kg)
Reps: 10 -
Rest: 3 m
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Leg Press - Set 4
Weight: heavier (example: 110kg). All reps have to be deep as if you want to touch your chest with the knees! Find a spotter for the help!
Reps: 6 - 10 -
Rest: 2 m
Single Leg Cable Hamstring Curls Round 3
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Cable Hams Curls - Set 1
Weight: not too heavy (example: 15kg). The slow negative part of the reps (as the leg goes down) and holding at the top is essential for hamstring growth, not the weights!
Reps: 10 per leg -
Rest: 1m 30s
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Cable Hams Curls - Set 2
Weight: only 1 plate heavier (example: 20kg). The slow negative part of the reps (as the leg goes down) and holding at the top is essential for hamstring growth, not the weights!
Reps: 10 per leg -
Rest: 1m 30s
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Cable Hams Curls - Set 3
Weight: same as in the previous 2nd set (example: 20kg). The slow negative part of the reps (as the leg goes down) and holding at the top is essential for hamstring growth, not the weights!
Reps: 10 per leg -
Rest: 1m 30s
Standing Calf Raises - Triset Round 4
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SET 1 - feet parallel
Weight: not too heavy (for example 10kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). If you do not have this machine, use the Smith machine!
Reps: 10 -
SET 1 - duck stance
Weight: same (for example 10kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). If you do not have this machine, use the Smith machine!
Reps: 10 -
SET 1 - feet inside
Weight: same (for example 10kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). If you do not have this machine, use the Smith machine!
Reps: 10 -
Rest: 1m 30s
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SET 2 - feet parallel
Weight: slightly heavier (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold).
Reps: 10 -
SET 2 - duck stance
Weight: same (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold).
Reps: 10 -
SET 2 - feet inside
Weight: same (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold).
Reps: 10 -
Rest: 2 m
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SET 3 - feet parallel
Weight: same as in the previous 2nd set (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). If you do not have this machine, use the Smith machine!
Reps: 10 -
SET 3 - duck stance
Weight: same (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). You can rest for max 5 seconds before you start with the duck stance 10 reps!
Reps: 10 -
SET 3 - feet inside
Weight: same (for example 15kg plate per side). The goal here is more reps, with a full range of motion (go deep down to stretch the calves and squeeze at the top with a 2-second hold). You can rest for max 5 seconds before you start with feet-to-inside 10 reps!
Reps: 10