Warm-up: 4×20 Leg extensions (light weight, just to get a pump in your quads)
Barbell Squats 4×12
4×12 Leg press
4×15 Stiff-leg deadlifts
4×12 Leg Extensions
Walking lunges with dumbbells
4×12 Hamstring curls
4×30 calf raises with dumbbells
SAFETY TIPS/OTHER INFO:
Always warm up properly before each workout. Always use proper form to avoid injury. You should feel a burn in your muscle, but never a pain in your joints. Breathe properly and keep your core tight during all movements. When the muscle begins to burn, do an additional 2-3 reps. (if I say 15 reps, it should be burning by about rep 12). Go as heavy as you can while maintaining proper form (remember, you don’t want an injury).
If you do not know how to do a particular exercise, you can refer to this website for explanations and examples.
Move quickly from one exercise to the next:
- “Superset” – two exercises performed back to back with no rest in between
- “Dropset” – after the set, immediately drop the weight and perform another set with the same amount of reps (or more if you can.. the point is to burn-out the muscle)