[JUST BECAUSE ITS TUESDAY]
A “GIFT” to you.
My favorite ALL-TIME Leg workout.
I call it “Death by Squats” and tomorrow I will have some even cooler stuff about “squats”.
But for now….pack a lunch, leave your purse at home, grab a bucket and prepare to GROW!
Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.
Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min
Exercise 2
Back Squats (4″outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins
Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)
Have a nice day.
Post comments and your favorite workouts of all time in the box below.
Get more leg-building secrets John Meadows learned from the “Quadfather” Tom Platz as he and Muscle Expert Ben Pakulski reveal the most important aspects of building massive legs HERE
Could you please tell me what % of your 1rm I should use ?… should I adjust for each set or one weight through each type? thnx for all your help … GET BIG…
When you say to try the dumbbell squats occluded at the hip, do you mean do sissy squats, vs. traditional dumbbell squats?
I’m a 74 year old cancer suvivor trying to gain back some size and strength in my legs. Having read your work out for legs I have one comment”ARE YOU NUTS?”