5/25/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

1 set of Olympic Style Back Squats with 225 lbs. for 6 reps.
- 45 second rest before proceeding to next set.
 - (be sure to keep your form, and try to touch your butt to your heels)

2 sets of Olympic Style Back Squats with 265 lbs. for 6 reps.
- 45 second rest between sets.
 - (be sure to keep your form, and try to touch your butt to your heels)

3 sets of Olympic Style Back Squats with 245 lbs. for 6 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
 - (be sure to keep your form, and try to touch your butt to your heels)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 360 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to keep your form, and go as deep as you can get)

4 sets of Glute Ham Machine for 12 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

5 sets of regular Hard Crunches for 20 reps.
- Super set with 4 sets of Leg Extensions, only the top 30°, with 85 lbs. for 20 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (be sure to get full extension at the top)

2 sets of Walking Lunges with 65 lbs. barbell across the traps for 100'
- 45 second rest between sets.

I had to reduce the weight on my Olympic Style Back Squats because I wasn't getting deep enough, and was compromising my form. It is better to use less weight and get good form than to do more weight with poor form. As you do these, be sure to keep your form sound while pushing yourself as hard as you can. Find the weight that works for you to hit the desired reps, then go with it. On the Walking Lunges I was aiming for 4 sets for 200' with max weight, but obviously did not make that. Next week I will try a little less weight, but expect to be able to get more than I could have this week.

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Osa McDonald (Athlete)