Iron Intelligence: Day 58 - Quads

Back at it! No rest for you, animal. Today, you'll head right into hard leg training. Earn your rest day tomorrow!

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In earlier phases, you had rest days before most workouts. Not here. Because the muscle groups are so large, the supersets are really going to gas you, so try and keep up. Keep your rest periods short, like 45-60 seconds if possible. Here are a few leg-day tips to keep in mind.

Superset 1

Evan loves supersetting sissy squats with more heavily weighted leg moves. If you've never performed these before, follow the directions in the video. Whether you hold extra weight or not, strive to keep constant tension during the sissy squats, and take each set close to failure. These should burn like crazy.

Superset 2

Pumped legs make it more difficult to execute standing movements, so you'll pair two machine movements. Bounce back and forth between multijoint leg presses and single-joint leg extensions a few times, and don’t be surprised if you can barely walk afterward. Unfortunately for you, you've still got 2 sets of 8-10 walking lunges to finish you off.

Day 58: Quads
1

Barbell Squat

2 warmup sets of 10-15 reps
Barbell Squat Barbell Squat

Superset
2

Barbell Squat

2 working sets of 10-12 reps
Barbell Squat Barbell Squat

Sissy Squat

2 sets of 10-15 reps
Weighted Sissy Squat Weighted Sissy Squat

Superset*
3

Leg Press

2 warmup sets of 10-15 reps followed by 2 working sets of 15-20 reps
Leg Press Leg Press

Leg Extension

2 sets of 10-12 reps
Leg Extensions Leg Extensions
Note: If equipment availability is an issue, perform straight sets.

4

Walking Dumbbell Lunges

2 sets of 8-10 reps per leg
Dumbbell Lunges Dumbbell Lunges


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