Big Man On Campus: Week 3, Day 18

Steve Cook will teach you to hit your legs harder and heavier than any other body part for Day 18. Extend, curl, squat and shock your body to grow.

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It's time to go big or go home. Your legs are your base; you need them to be strong for better athletic performance and for a balanced physique. No skinny chicken legs for you!

When you're working your legs, it's important to use good form and technique. Without it, your knees, ankles, hips and even your lower back can suffer injuries. There's no mass growing when you're stuck at home with a bum knee.

Day 18: Quads, Hamstrings and Abs
1

Cardio Warm-up

5 minutes
Running, Treadmill Running, Treadmill

2

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

3

Standing Leg Curl

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

4

Seated Leg Curl

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

5

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

6

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.

superset
7

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
8

Hanging Leg Raise

1 set to failure
Hanging Leg Raise Hanging Leg Raise

9

Exercise Ball Crunch

1 set to failure
Exercise Ball Crunch Exercise Ball Crunch

10

Decline Reverse Crunch

1 set to failure
Decline Reverse Crunch Decline Reverse Crunch

11
Seated Barbell Twist Seated Barbell Twist


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