Big Man On Campus: Week 2, Day 11

Steve Cook will teach you to hit your legs harder and heavier than any other body part for Day 11. Extend, curl, squat and shock your body to grow.

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Need motivation for today's leg demolition? Look no further than your own goals! You started this trainer because you want to become the BMOC; and no Big Man is complete without some monster legs.

Go to the gym, knock it out, and come out feeling proud and accomplished.You might be tired, you might be sore, but that only means you're doing the work you need to do for ultimate change!

Day 11: Quads, Hamstrings and Abs

Cardio Warm-up

5 minutes
Running, Treadmill Running, Treadmill


Stiff-Legged Barbell Deadlift

1 warm-up set of 8-12 reps, 3 sets of 8-12 reps, 60 seconds rest
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


Standing Leg Curl

3 sets of 8-12 reps, 60 seconds rest
Standing Leg Curl Standing Leg Curl


Seated Leg Curl

5 sets of 12 reps, 30 seconds rest
Seated Leg Curl Seated Leg Curl


Front Barbell Squat

1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set
Front Barbell Squat Front Barbell Squat


Leg Press

3 sets of 10-12 reps, 60 seconds rest
Leg Press Leg Press
NOTE: Increase weight on each working set of each exercise.


Leg Extensions

3 sets of 12-15 reps
Leg Extensions Leg Extensions

Scissors Jump

3 sets of 10-12 reps, 60 seconds rest
Scissors Jump Scissors Jump

Abs: 4 rounds, no rest between sets

Hanging Leg Raise

1 set to failure
Hanging Leg Raise Hanging Leg Raise


Exercise Ball Crunch

1 set to failure
Exercise Ball Crunch Exercise Ball Crunch


Decline Reverse Crunch

1 set to failure
Decline Reverse Crunch Decline Reverse Crunch

Seated Barbell Twist Seated Barbell Twist

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