Leg Day (Time Under Tension)

Thursday 7 NOVEMBER

Warm Up
Body Squats
Set 1 10 REPS
Set 2 10 REPS
Set 3 10 REPS
Set 4 10 REPS

Working Set 1
Squats (Use Smith Machine if wanted/needed) (Increase Weight if possible)
Set 1
5 REPS
(Each Rep 5 seconds down 3 seconds up)
Set 2
5 REPS
(Each Rep 5 seconds down 3 seconds up)
Set 3
5 REPS
(Each Rep 5 seconds down 3 seconds up)

Working Set 2
Straight Leg Deadlifts with Dumbbells (Increase Weight Each Set)
Set 1
10 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 2
7 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 3
5 REPS
(Each Rep 7-10 seconds down, Explode Up)

Working Set 3
Lying Dumbbell Leg Curls (increase Weight Each set)
Set 1
15 REPS
(Each Rep 7 seconds extending)
Set 2
12 REPS
(Each Rep 7 seconds extending)
Set 3
10 REPS
(Each Rep 7 seconds extending)

Working Set 4
Goblet Squat with Dumbbell
Set 1
15 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 2
12 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 3
10 REPS
(Each Rep 7-10 seconds down, Explode Up)

Working Set 5
Hack Squat
Set 1
10 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 2
7 REPS
(Each Rep 7-10 seconds down, Explode Up)
Set 3
5 REPS
(Each Rep 7-10 seconds down, Explode Up)

Working Set 6
Seated Leg Extension
Set 1
15 REPS
(Explode Extension, 7 seconds back down)
Set 2
12 REPS
(Explode Extension, 7 seconds back down)
Set 3
10 REPS
(Explode Extension, 7 seconds back down)

Working Set 7
Seated Leg Curls
Set 1
15 REPS
(Explode the Curl Portion, 7 seconds back up)
Set 2
12 REPS
(Explode the Curl Portion, 7 seconds back up)
Set 3
10 REPS
(Explode Curl Portion, 7 seconds back up)

Weighted Sit Ups
Set 1
30 REPS
Set 2
30 REPS
Set 3
30 REPS

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill


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