So this routine needs preparation many hours before even arriving at the gym.

Consuming around 300 or less calories (70% simple sugars/30% complex, perhaps honey with some whole grain cereal) ono earlier than 1.5hrs- 45 minutes before the actual workout. Emptying of the bowels 3 hours before, and then 30 minutes before. HYDRATION 24 hours before, then finally, liquid potassium about 30-20 mins before the workout.

all this is something anyone should consider before doing legs, as when done at an intense level, injuries and cramps can be quite hindering.

these instructions are somewhat overkill, but better safe than sorry. back or leg injuries can keep one out of training for up to 3 weeks depending on the injury.














light stretch

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warm up sets on hack squat, and leg press.

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hack squat (10 reps X 1 Set)
technique: as always, allow the machine to hit the bottom of the rail stop. bring back up to a position right before knees are locked (do not lock knees in order to keep constant work on quads)
foot position is very important, this is to isolate the teardrop. feet should be at a 45 degree angle, the toes pointed towards their respective corners, with heels pointed inwards. toes should be at the top corners of foot platform. (different machines have different sized platforms, look for the largest platform in your gym)

~

max ten second rest

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leg press (10 reps X 1 set)

technique: proper leg press form should also be used, knees should be brought to chest. when lifting, stop right before knees are locked in order to keep quads working.

foot position is as follows: bring feet together at bottom center of foot plate, then bring toes outwards until feet are at a 45 degree angle against the bottom of platform. feet should form a V shape.

~

max ten second rest

~ repeat both exercises until 4 sets are completed on each machine.

dont forget that rest should last no longer than 10 seconds, 15-20 seconds at the MOST for a beginner.

~

if you can stand up after that, great. inbetween sets dont forget to stretch quads in order to tear them up, help them grow.

also, once the final rep is done and you stand up, stretch as before, but hold a flexing pose for about 30-45 seconds.

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rest

~


standing hamstring curls (10 reps X 1 set)

~ max. ten second rest

hamstring kick-back machine (10 reps X 1 set)

~ repeat until 2-3 sets are completed on each machine.


rest

~

calf presses (10 reps X 1 set)
technique: feet are to be placed in a position similar to the leg press feet positioning. 5 reps are to be done in this position, and the second set of 5 should be done immediately afterwards but with a opposite position, with heels pointed outwards, and toes pointed in, your knees should be touching if done correctly. if an actual calf press machine is not available, simply utilizing the leg press should suffice.

~ stretch calves inbetween sets

standing calf raise (10 reps X 1 set)

same technique as calf presses, simply applied on this machine.

~ repeat until 4 sets are completed on each machine. stretching should be done quickly, in order to keep rest time to a minimum.

~
rest
~


return to quads:

BURNOUTS!

quad/leg extension machine. follow direction from my other thread of my whole routine.



~ finish your leg workout on some hip abductor machine action. no more than 35-40 reps. 1 set each for the inner and outer hip machine.


end. go puke or pass out.

yeah preparation is needed for legs...I threw up like 3 days ago after the leg workout

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