5/4/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

5 sets of Olympic Style Back Squats with 135 lbs. for 16 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)

5 sets of Leg Press Narrow Stance with toes NOT flared out with 270 lbs. for 12 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 5 reps.
- 45 second rest between sets, and 120 second rest before proceeding to next exercise.
- (my aim was 12 reps, but I could not get past 5)
- (be sure to come all the way back up to a perfectly perpendicular position at the top)

4 sets of Leg Extensions, only the top 30°, with 40 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)

5 sets of regular Hard Crunches for 20 reps.
- 45 second rest between sets.

Be careful standing up when you have finished. If you are really pushing your self, you legs will be quite wobbly.


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Osa McDonald (Athlete)