Built By Science Daily Trainer: Day 36, Legs

You've reached the final week of Built by Science. Make it your best! Load your hamstrings, assume the squat position, and get ready to sweat.

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For five weeks you've been getting stronger, thicker, and putting on some solid size. Your form is solid, your mind is ready, and now it's time to pull out all the stops. After all, this is your last chance to carve killer quads and sculpt a defined set of hamstrings.

Keep the basics in mind while you muster your strength for one last throw-down. Keep your core tight and your upper back engaged during the deadlift, push your knees out when you squat, and maintain those 90-degree angles while you're lunging.

Don't stop now! The finish line's in sight.


Barbell Deadlift

4 sets of 4 reps. Rest: 3-4 minutes
Barbell Deadlift Barbell Deadlift


Front Barbell Squat

5 sets of 3 reps. Tempo: 2-0-1. Rest: 2-3 minutes
Front Barbell Squat Front Barbell Squat


Dumbbell Rear Lunge

3-4 sets of 8 reps. Rest: 60-90 seconds
Dumbbell Rear Lunge Dumbbell Rear Lunge


Floor Glute-Ham Raise

3-4 sets of 8 reps. Tempo: 2-0-1. Rest: 60-90 seconds
Floor Glute-Ham Raise Floor Glute-Ham Raise


Standing Calf Raises

3-4 sets of 8 reps. Tempo: 2-2-1. Rest: 60 seconds
Standing Calf Raises Standing Calf Raises

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