Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 111

Don't forget about your legs! Grab a puke bucket and get to work. You've spent 12 weeks building muscle, now we're working on uncovering it.

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Choose a workout and get going. You'll have to do both anyway, so just bit the bullet and get the work done. It's not too hard and it's not too much. You're fully capable of pushing yourself beyond what you've been accustomed to doing. That's what Get Swole is all about.

Today's workout will hit your quads, hammies, glutes, and calves. Don't skip an exercise because you don't want to do it. We're working on balance just as much as we're working on detail. I can't think of a reason why you'd want your quads to be better than your hamstrings.

Choose one of the two workouts below:

Phase 4: Legs Workout One
1

Barbell Squat

12 sets of 12 reps
Barbell Squat Barbell Squat

2

Leg Extensions

10 sets of 12 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

10 sets of 10 reps
Seated Leg Curl Seated Leg Curl

4

Seated Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Seated Calf Raise Seated Calf Raise

5

Standing Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Standing Calf Raises Standing Calf Raises

6

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches

Phase 4: Legs Workout Two
Superset
1

Heavy Deep Squat

8 sets of 8 reps
Barbell Full Squat Barbell Full Squat

Leg Press

4 sets of 20 reps
Leg Press Leg Press

Superset
2

Leg Extensions

4 sets of 15 reps
Leg Extensions Leg Extensions

Seated Leg Curl

4 sets of 15 reps
Seated Leg Curl Seated Leg Curl

Superset
3

Seated Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Seated Calf Raise Seated Calf Raise

Standing Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Standing Calf Raises Standing Calf Raises

Regular Set
4

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches



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