7/5/13 MASS BUILDING LEG WORKOUT

Stretch for 10 minutes.

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

5 sets of Olympic Style Back Squats with 225 lbs. for 10 reps.
- 45 second rest between sets.
 - (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 500 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.
- 30 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 100 lbs. for 20 reps.
- No rest between sets or super sets.
- (be sure to get full extension at the top)

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Osa McDonald (Athlete)