Modern Physique: Week 8, Day 55 - Legs and Plyos

Plyometrics help you see what those muscles of yours can actually do. Focus on explosiveness and agility today.

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Having fun jumping on and off things? These bursts of power and dynamic movements are crucial for maintaining an overall balanced physique.

After your plyos, make sure you perform the giant set to finish your workout. If you want bigger legs, these sets in the hypertrophy range are exactly what you need.

Day 55: Legs/Plyos

Dynamic-effort sumo deadlift

4 sets of 3 reps (pause at bottom and explode up)
Dynamic-effort sumo deadlift Dynamic-effort sumo deadlift

Dynamic band pull

4 sets of 5 reps, rest 90 sec. between supersets
Dynamic band pull Dynamic band pull

Dynamic-effort reverse lunge (front rack) Dynamic-effort reverse lunge (front rack)

Single-leg box jump

4 sets of 2 reps per leg, rest 90 sec. between supersets
Single-leg box jump Single-leg box jump

Giant set

Leg press

3 sets of 15 reps
Leg press Leg press

Hamstring curl

3 sets of 15 reps
Hamstring curl Hamstring curl

Leg extension

3 sets of 15 reps
Leg extension Leg extension

Dumbbell walking lunge

3 sets of 16 total steps, rest 30 sec. between exercises, 2 min. between giant sets, fail in the rep range
Dumbbell walking lunge Dumbbell walking lunge

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