program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
This program only specialist in exercise muscle Biceps
Details and the ways that will be applied in :
The Monster Leg Workout
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
Details and the ways that will be applied in :
The Monster Leg Workout
- Warm-up sets are not included; do as many as you need, but never take warm-ups to muscle failure.
- Choose a weight that allows you to approach muscle failure by the target rep listed. Rest as needed, but try to decrease the amount of rest you need over time.
- On exercises 5 and 6, do a double dropset on your final set. That is, once you reach initial muscle failure, quickly reduce the load by about 25 percent and continue the set.
- Once you reach failure again, do another 25 percent drop and do as many reps as you can.
- On the first week of this program, do just 2 sets of the first two exercises to control the degree of muscle soreness, and stop all sets of all movements about a rep short of muscle failure. As you progress, adjust the volume and exercise selection as necessary to ensure you remain within your abilities.
Barbell back squat
3 sets of 6 reps
Front Barbell Squat
3 sets of 10-12 reps
Romanian Deadlift
4 sets of 8 reps, 2 sets of 12 reps
Bulgarian split squat
3 sets of 8-10 reps per side
Leg Press
3 sets of 10-12 reps, double dropset on last set
Lying Leg Curls
3 sets of 8-10 reps, double dropset on last set
