Full Workout Routine
Leg Extension Round 1
Additional Videos
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How to build shredded and big quadriceps
This is a simple technique that beginners and even advanced gym goers can use to achieve failure and grow quadriceps fast.
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Leg Extension - Set 1 (warm-up set)
Weight: light (example: 20kg). Hold at the top for 2 seconds as that way you will get the blood to the legs much faster. *Watch an additional video above!
Reps: 15 + 5sec hold -
Rest: 1 m
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Leg Extension - Set 2
Weight: slightly heavier (example: 30kg). Hold at the top for 2 seconds as that way you will get the blood to the legs much faster.
Reps: 15 + 5sec hold -
Rest: 1m 30s
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Leg Extension - Set 3
Weight: heavier (example: 45kg).
Reps: 10 + 5sec hold -
Rest: 1m 30s
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Leg Extension - Set 4
Weight: heavier (example: 55kg).
Reps: 10 + 5sec hold -
Rest: 1m 30s
Leg Press Round 2
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Leg Press - Set 1 (warm-up)
Weight: light (example: 40kg)
Reps: 15 -
Rest: 1 m
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Leg Press - Set 2
Weight: heavier (example: 50kg)
Reps: 15 -
Rest: 1m 30s
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Leg Press - Set 3
Weight: heavier (example: 65kg)
Reps: 12 -
Rest: 1m 30s
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Leg Press - Set 4
Weight: heavier (example: 80kg). Find a spotter for help.
Reps: 10 -
Rest: 1m 30s
Cable Goblet Squat Round 3
Additional Videos
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4 important tips
If you want to engage the quads to the max, without a chance to hurt your lower back, watch this video.
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Cable Goblet Squat - Set 1
Weight: not too heavy (example: 20kg). The goal here is to go so low that you touch your calves with the hamstrings. This you cannot do if you set the weight too heavy. *WATCH AN ADDITIONAL VIDEO ABOVE !
Reps: 12 -
Rest: 1 m
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Cable Goblet Squat - Set 2
Weight: slightly heavier (example: 25kg). The goal here is to go so low that you touch your calves with the hamstrings. This you cannot do if you set the weight too heavy. *WATCH AN ADDITIONAL VIDEO ABOVE !
Reps: 12 -
Rest: 1m 30s
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Cable Goblet Squat - Set 3
Weight: slightly heavier (example: 30kg). The goal here is to go so low that you touch your calves with the hamstrings. This you cannot do if you set the weight too heavy. *WATCH AN ADDITIONAL VIDEO ABOVE !
Reps: 12 -
Rest: 1m 30s
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Cable Goblet Squat - Set 4
Weight: same as in the previous 3rd set (example: 30kg). The goal here is to go so low that you touch your calves with the hamstrings. This you cannot do if you set the weight too heavy. *WATCH AN ADDITIONAL VIDEO ABOVE !
Reps: 12 -
Rest: 1m 30s
Seated Hip Abduction Round 4
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Hip Abduction - Set 1
Weight: not too havey (example: 25kg)
Reps: 15 -
Rest: 1 m
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Hip Abduction - Set 2
Weight: heavier (example: 35kg)
Reps: 15 -
Rest: 1m 30s
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Hip Abduction - Set 3
Weight: heavier (example: 45kg)
Reps: 12 -
Rest: 1m 30s
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Hip Abduction - Set 4
Weight: same as in the previous 3rd set (example: 45kg)
Reps: 12 -
Rest: 1m 30s
Standing Hamstring Curls Round 5
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Hamstring Curls - Set 1
Weight: not too heavy (example 7kg plates per side). If you do not have this machine, use a seated hamstring curl machine with both legs.
Reps: 12 per leg -
Rest: 1 m
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Hamstring Curls - Set 2
Weight: slightly heavier (example 10kg plates per side). Since the negative part of the reps should last for 3 - 5 seconds, you need to adjust the weight. With too heavy weights you can not do it well.
Reps: 10 per leg -
Rest: 1 m
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Hamstring Curls - Set 3
Weight: same weight as in the previous set (example 10kg plates per side). Since the negative part of the reps should last for 3 - 5 seconds, you need to adjust the weight. With too heavy weights you can not do it well.
Reps: 10 per leg -
Rest: 1 m
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Hamstring Curls - Set 4
Weight: same weight as in the previous set (example 10kg plates per side).
Reps: 10 per leg -
Rest: 1 m
Featured Workouts
Explore Workouts
Workout for men and women in under 1h
If you are not a complete beginner at the gym, and you want to try a workout with a bit higher intensity, this is the workout for you.
Before you start with this workout, we recommend riding a bike for 10 minutes.
Exercises:
1) Leg extension: follow our instructions within this and an additional video we prepared for you. This should help you feel the pump at the beginning of the workout. Before you start with working sets, do 2 warm-up sets of 15 to 20 reps. Increase the weight with each new set, but make sure that you can do a proper squeeze at the top and follow the rep range.
2) Linear leg press: additional info on this exercise - heels have to be glued to the surface all the time, especially during the negative part of the rep. Increase the weight with each new set, but the minimum rep range for the last set is 10 reps.
3) Cable goblet squat: we provided an additional video where you will learn the proper form of this exercise. Increase the weight in the second and third set. The weight in the 4th set stays the same as it was in the 3rd set.
4) Hip abduction: The most important thing here is to relax the quadriceps and redirect the blood to the other part of the legs.
5) Hamstrings curls: if your gym does not have a standing ham curls machine, you can use the seated one as well. It is very important to control the negative part of the rep. The more seconds the negative rep lasts, the better will hamstrings get engaged. So, focus on the negative reps, not on weights. Follow the rep range we set.
6) At the end, If you want, you can do 2 sets of standing calf raises. We provided an additional video on the routine for this exercise to engage calves to the max and to feel calves burning.
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