Leg press. 2 warm up sets. 3 working sets. 50 reps per set. Triple drop set for 3rd & final set. Yes this shit is designed to burn. Badly. from therock
One legged hack squat machine lunge. Slow tempo: 2 seconds down, 2 second pause at bottom of movement, 2 seconds up. 3 sets. Rep range: failure. These are nicknamed "The Muthaf*ckas" so have fun. from therock
After super setting leg extensions & leg curls - as a finisher I'll end with the abductor machine. Slow tempo til failure, then half reps til failure again. Prefer taking my arms and grip out of the movement by crossing them, to ensure strictly working glutes. My 2nd leg training day (weekends) will be heavier and include another compound movement, but not as high in volume. Be intense, challenge yourself & remember this shit is hard, so work your ass off and have a little fun. I will now go to set and become HERCULES and hope my loin cloth fits properly in all the right places. Peace out. from therock
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