Big Man On Campus: Week 7, Day 46

Steve Cook will teach you to hit your legs harder and heavier than any other body part. Day 46 - Extend, curl, squat and shock your body to grow.

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Don't fear the leg day, attack the leg day! Focus all your energy into making those quads and hammmies huge.

Day 46: 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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