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Anonymous
All around legs: Leg Press 1x15, 1x12, 1x10, 1x6, 1x3 -low weight to warm up, then moderate heavy, then really heavy. To give you an idea: I start with 270, go to 360, then finish with 500. Lever Seated Calf raises (or standing) 3x6 increase weight each time I go from 90 -> 135 -> 180 mind you that is lever seated (Front) Squats 3x6 -I only do fronts with weight nowadays. See how 135 feels Leg Extensions 1x10,1x8,1x6,1x2 -similar to leg press style: low, moderate, heavy. I finish with around 230, I think Lunges 3x10 -hold a decent weight in your hands, but nothing thats going to make you sway back and forth when you lunge. Make sure not to go past 90 degrees. Better for lower weight and good form than high weight. I remember one donkey at the UVM gym doing lunges with 90 lbs each hand, but practically falling over each time. Jump squats 3x5 15% max squat -Not many gyms are going to let you do this is my guess. One foot infront of the other, bend slightly, power up.
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