20 Rep Quad & Hamstring

Workout Description

Can you handle the pain? Let’s find out.

This leg workout is designed to test your mettle. It is not complicated, but it is brutally challenging.

Make sure to rest as much as needed between sets, except as noted. Also, start with a conservative but challenging weight per set and add weight when (and if) you can.

If you are having issues getting your legs to respond and grow, then this is a shocker workout you must try. It should be run once every 5 to 7 days max, depending on your recovery abilities.

I highly suggested backing this program with plenty of food and protein. You’ll need it, and extra rest, to grow.

Now, go hit the gym…

Leg Workout Notes

Squats – Start with a weight about 50% of your one rep max. Make sure to keep good form during your 20 reppers. Concentrate on maintaining a firm grip on the bar, a tight upper back, and driving your hips forward out of the hole.

Stiff Leg Deadlifts – Keep your knees slightly bent. As you lower the dumbbells, make sure that your lower back remains tight. Keep the dumbbells close to your legs while focusing on driving your hips back as you descend. When completing each rep, lockout by thrusting your hips forward.

Leg Extensions & Leg Curls – Limit rest between sets to exactly 30 seconds.

Leg Press Finisher – This is optional. If you have any energy left after destroying your qauds and hamstrings, slap 2 plates on each side of the leg press and see if you can get to 100 total reps.

Quads & Hamstrings
Exercise Sets Reps
Squats 2 20
Leg Press 5 20
Hack Squats 2 20
Leg Extensions 5 20
Dumbbell Stiff Leg Deadlifts 2 20
Leg Curls 5 20
Optional Finisher
Exercise Sets Reps
Leg Press 1 100
Calves
Exercise Sets Reps
Standing Calf Machine 3 20
Seated Calf Raise 3 20

workout from muscleandstrength

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