Full Workout Routine
Lying hamstring curls Round 1
Additional Videos
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Lying hamstring curls
Here are 2 advanced tips for the maximum engagement of the hamstrings on the laying hamstring curls machine.
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Lying hamstring curls - Set 1
Weight: not too heavy (example: 25kg) Watch the additional video above. *if you do not have this machine in your gym, use the seated variation, or place a dumbbell between your feet as an alternative.
Reps: 10 -
Rest: 1 m
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Lying hamstring curls - Set 2
Weight: increase (example: 35kg)
Reps: 8 -
Rest: 1 m
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Lying hamstring curls - Set 3
Weight: increase (example: 40kg)
Reps: 6 - 8 -
Rest: 1m 30s
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Lying hamstring curls - Set 4
Weight: lower the weight by 20% (example: 30kg)
Reps: 8 - 10 -
Rest: 1m 30s
Leg Extension Round 2
Additional Videos
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Leg Extension - Full Routine Explained
Warmup, preparatory sets, working sets, Reps, and weights are explained in detail. -
Range of Motion - Leg Extension
There are 2 variations of the range of motion of the movement. For the warmup and preparatory set, use the first one, and for the working sets, use the second variation explained in this video.
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SET 1: Warm up
Weight: not too heavy (example 25kg). *Watch additional videos above.
Reps: 20 -
Rest: 1 m
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SET 2: Warm up
Weight: heavier (example 35kg)
Reps: 12 -
Rest: 1m 30s
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SET 3: Preparatory Set
Weight: heavier (example: 45kg)
Reps: 10 -
Rest: 1m 30s
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SET 4: Preparatory Set
Weight: heavier (example: 55kg)
Reps: 10 -
Rest: 1m 30s
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SET 5: Working Set - Top Set
Weight: the heaviest weight possible with 90% of the full range of motion (example: 70kg)
Reps: 5 - 8 -
Rest: 1m 30s
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SET 6: Working Set - Back-off Set
Weight: 20% lighter weight (example: 55kg)
Reps: 8 - 10 -
Rest: 1m 30s
Leg Press Round 3
Additional Videos
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All About This Leg Press Variation
Try to find a machine that has safety pins like this where the weights can land on, and you can rest for 2 seconds at the bottom as the pins are holding the weights. If your leg press does not have those pins like on the vides, then hold for 2 seconds at the bottom (without safety pins) and then push the surface up. In that case, be careful with the weights and find a spotter that will help you hold the weights at the bottom (the idea is that you rest for 2 seconds at the bottom and then go explosively up). -
Leg Press: all about feet position
Watch this video where it is explained how to position your feet during the exercise.
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SET 1: warm up
Weight: not too heavy (example: 50kg plates in total). *Watch an additional video above!
Reps: 12 -
Rest: 1 m
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SET 2: preparatory set
Weight: increase by 20% (example: 60kg plates in total)
Reps: 12 -
Rest: 1m 30s
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SET 3: working set 1
Weight: increase by 20% more (example: 70kg plates in total)
Reps: 12 -
Rest: 1m 30s
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SET 4: working set 2
Weight: same as in the previous set (example: 70kg plates in total)
Reps: 12 -
Rest: 1m 30s
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SET 5: working set 3
Weight: same as in the previous set (example: 70kg plates in total)
Reps: 12 -
Rest: 1m 30s
Belt Squat Round 4
Additional Videos
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Belt Squat: 2 important tips
Here are 2 important tips if you want to engage the quads to the max. -
8 Pro Tips for Smith Squats
If you do not have a belt squat machine in your gym, use a Smith machine. -
Squats: quadriceps activation
If you choose a Smith machine instead of a belt squat machine, watch this important video where you will learn how to posture your body to engage the quadriceps more than the hamstrings and glutes.
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Belt Squat - Set 1
Weight: not too heavy (example: 15kg plates per side). If you do not have this machine in your gym, you can use a Smith machine for squats. *Watch additional videos above for the belt squat and Smith machine squat.
Reps: 12 -
Rest: 1m 30s
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Belt Squat - Set 2
Weight: heavier (example: 20kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Belt Squat - Set 3 (Top set)
Weight: heavier (example: 25 - 30kg plates per side).
Reps: 6 - 8 -
Rest: 1m 30s
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Belt Squat - Set 4 (Back-off set)
Weight: 20% lighter (example: 20 - 25kg plates per side).
Reps: 8 - 10 -
Rest: 1m 30s
Featured Workouts
Explore Workouts
With this workout, you will grow your quadriceps fast.
This workout has only 3 exercises but more sets with a special routine.
THE ROUTINE
1) Lying hamstring curls: if you do not have this machine in your gym, use the seated hamstring curls machine with the same routine as here.
2) Leg extension: 6 sets. The last 2 sets are the top set and back-off set. Watch an additional video on leg extension warm-up routine, and why it is important to start with warm up sets and the preparatory sets before hitting the working sets.
3) leg press: if you do not have the safety pin that can hold the weights 1 level above the bottom line, you can hold for 2 seconds at the end of the negative rep instead.
4) Belt squats: watch an additional video on this exercise.
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