YUNG THOR
12-30-08, 11:45 am
If you had read my last post on legs you should know there was supposed to be another part to this segment.
In this segment ... Its all about the heavy stuff,... first set your looking at going for 10-12reps and the last set we are going for 6-8 reps....
Part 1 -Heavy-Stand Leg curls*
Warm-up-15 reps
2nd-12 reps
3rd-10 reps
4th-8 reps
5th-6 reps
Part 2 Heavy-Leg Extentions
Warm-up-12 reps
2nd-12 reps
3rd-10 reps
4th-10 reps
5th-8 reps
Part 3 Heavy-Leg Press
Warm-up-15 reps
2nd-15 reps
3rd-12 reps
4th-10 reps
5th-8 reps
6th-6 reps
Part 4 Heavy-Hack Squats*
Warm-up-15 reps
2nd-20reps
3rd-15 reps
4th-12 reps
5th-10 reps
Part 5 Heavy-Squats#
1st-12 reps
2nd-10 reps
3rd-10 reps
4th-8 reps
Part 6 Heavy-Leg Curls
1st-15 reps
2nd-12reps
3rd-10 reps
4th-10 reps
*-Standing leg curls, just pull up the wieght and bring it down as slow as possible
Hack Squats, just the first set is about the reps push yourself to 20 reps till failure,
#Squats i advise.. if you are up to it , go for a one rep max....force yourself into hypertension n rush the blood into the muscle some good all shock therapy builds strengh and mass.
Calves....
Well i do calves 3 times a week .... sometimes not on leg days but on the other days..
i reccommend... changing feet positions
(eg 10reps straight,8 toes in and 7 toes pionting out) thats 25reps in total.. anything under that isnt going to let your calves budge in size at all!!! dont do nothing under 15 reps when you want results from your calves!
Thanks for reading this forum and part 1 if u have any input let me know...critics are welcome!
In this segment ... Its all about the heavy stuff,... first set your looking at going for 10-12reps and the last set we are going for 6-8 reps....
Part 1 -Heavy-Stand Leg curls*
Warm-up-15 reps
2nd-12 reps
3rd-10 reps
4th-8 reps
5th-6 reps
Part 2 Heavy-Leg Extentions
Warm-up-12 reps
2nd-12 reps
3rd-10 reps
4th-10 reps
5th-8 reps
Part 3 Heavy-Leg Press
Warm-up-15 reps
2nd-15 reps
3rd-12 reps
4th-10 reps
5th-8 reps
6th-6 reps
Part 4 Heavy-Hack Squats*
Warm-up-15 reps
2nd-20reps
3rd-15 reps
4th-12 reps
5th-10 reps
Part 5 Heavy-Squats#
1st-12 reps
2nd-10 reps
3rd-10 reps
4th-8 reps
Part 6 Heavy-Leg Curls
1st-15 reps
2nd-12reps
3rd-10 reps
4th-10 reps
*-Standing leg curls, just pull up the wieght and bring it down as slow as possible
Hack Squats, just the first set is about the reps push yourself to 20 reps till failure,
#Squats i advise.. if you are up to it , go for a one rep max....force yourself into hypertension n rush the blood into the muscle some good all shock therapy builds strengh and mass.
Calves....
Well i do calves 3 times a week .... sometimes not on leg days but on the other days..
i reccommend... changing feet positions
(eg 10reps straight,8 toes in and 7 toes pionting out) thats 25reps in total.. anything under that isnt going to let your calves budge in size at all!!! dont do nothing under 15 reps when you want results from your calves!
Thanks for reading this forum and part 1 if u have any input let me know...critics are welcome!