Legs - 26/7/2011

Total Workout Duration: 49min

Leg Ext - 5 Tier Drop Set (2min between sets)

Set 1 - (20kg) x 40

Set 2 - (35kg) x 30 (20kg) x 20

Set 3 - (50kg) x 20 (35kg) x 10 (20kg) x 15

Set 4 - (65kg) x 15 (50kg) x 10 (35kg) x 8 (20kg) x 15

Set 5 - (80kg) x 10 (65kg) x 5  (50kg) x 5 (35kg) x 5 (20kg) x 10

NOTE: 

Split your 10RM into 5 so you can pyramid down evenly per set.

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Do this for set 4 and 5 so 5th set is a 5 teir drop set. 

Smith Machine Squats - (Ass to grass)                    

1 x 10 (10kg)            2min      

1 x 10 (20kg)            2min      

1 x 10 (30kg)            2min

(40kg) x 5 (30kg) x 5 (20kg) x 5 - Triple Drop Set  

NOTE:

Add 10kg each side unitl you can only complete 5 reps and then trip drop set (-10kg/side)on last set.

2min

H/S 45 Leg Press

5 x 20 (160kg) 2min

2min

FST-7 Leg Ext
7 x 15 (25kg x 2, 20kg x 2, 15kg x 3) - 30sec

WARNING

Not for the faint hearted, guaranteed to test your limits!

Thanks to Jimmy Sadek - Aka 'AFLETE' for this awesome leg workout recommendation. (Slight mods made by me the DRE)

If you are not already following the AFLETE's Page... do so immediately. See more awesome workouts like this.