Workouts - Day 2 (Quads & Calves)
This is a typical Quads & Calves workout routine for me…….but again, I change it up a little bit each time. I rest about 90 - 120 seconds between sets.
Quads
Leg Extensions
Set 1: 100 x 12
Set 2: 110 x 12
Set 3: 120 x 12
Hack Squats
Set 1: (Warm up set) 135 x 12, 225 x 4
Set 2: 300 x 12
Set 3: 330 x 10
Set 4: 355 x 8
Set 5: 375 x 6 (immediately do a drop set of 225 x 12 at the end this set)
Leg Press
Set 1: 455 x 12
Set 2: 225 x 25 (going for the extra burn)
Stiff-Legged Deadlifts
Set 1: 135 x 12
Set 2: 155 x 10
Set 3: 175 x 8
Leg Curls
Set 1: 110 x 12
Set 2: 115 x 8 (immediately do a drop set of 75 x 10 at the end of this set)
Calves
Seated Hammer Smith Calf Raises
Set 1: 50 x 12
Set 2: 60 x 12
Set 3: 65 x 12 (20 partial reps are added at the end of this set)
