delock
BARBERSHOP COO
It's funny how when I'm at the gym I see everyone doing upper body more then legs..
Here is a workout we put together last night on the fly.
Started off with 2 calf exercises superset.
1. 3x50 (full stack) on the cybex leg press
2. 3x50 (full stack) on the cybex rotary calf
Next was the seated leg press to loosen the quads.
2x50 @ 150
Then here is where the fun starts.:smh::smh::smh:
1 warm up set of rear squats 20 @135
Everything from here on out is 4 working sets...
4 working sets 15 reps of rear sqauts
but on the last two sets we super set with hack squats
Whatever weight you use on the rear squat was the weight you used on the hack squat. Minimum was 225
On the last two hack squats we super set with plated loaded leg press.
4 sets @ 15 reps and your knees had to come to your chest
We started off with 5 plates (each side) and ended with 9 plates
Super set the last two sets of plated loaded leg press.
with step up lunges with 40 pounds dumbbell.
4 sets 10 reps per legs. We normally used a flat bench but used a custom platform that was about 2.5 feet high.:hmm:
Super set the last two sets of step up lungs with laying leg curls.
4 sets at 20 reps 110, 130, 150, last set was as much as you could stomach!uke:
Finish up the work out with 2 sets of 30 reps at 130 pounds each.
adduction
and
abductor
Just sharing a workout...
Here is a workout we put together last night on the fly.
Started off with 2 calf exercises superset.
1. 3x50 (full stack) on the cybex leg press
2. 3x50 (full stack) on the cybex rotary calf
Next was the seated leg press to loosen the quads.
2x50 @ 150
Then here is where the fun starts.:smh::smh::smh:
1 warm up set of rear squats 20 @135
Everything from here on out is 4 working sets...
4 working sets 15 reps of rear sqauts
but on the last two sets we super set with hack squats
Whatever weight you use on the rear squat was the weight you used on the hack squat. Minimum was 225
On the last two hack squats we super set with plated loaded leg press.
4 sets @ 15 reps and your knees had to come to your chest
We started off with 5 plates (each side) and ended with 9 plates
Super set the last two sets of plated loaded leg press.
with step up lunges with 40 pounds dumbbell.
4 sets 10 reps per legs. We normally used a flat bench but used a custom platform that was about 2.5 feet high.:hmm:
Super set the last two sets of step up lungs with laying leg curls.
4 sets at 20 reps 110, 130, 150, last set was as much as you could stomach!
uke:Finish up the work out with 2 sets of 30 reps at 130 pounds each.
adduction
and
abductor
Just sharing a workout...
