Y3T: Week 2, Day 8, Thighs And Hamstrings

After three days of rest, your whole body should be feeling recovered and ready to get back into the squat rack. Channel your energy into a great workout!

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This week, we're going to be switching from focusing on our 2B fast-twitch muscle fibers to hitting 2A fast-twitch fibers. To do this, we'll be working lighter weights and a higher rep range. By changing the focus, we're giving your muscles well-rounded strength. We don't want to get caught doing the same thing over and over.

Don't get complacent though; lighter weights does not mean you aren't going to be working hard. If you aren't sweaty, sore and tired, you're not doing it right.

Week 2: Thighs + Hamstrings
Thighs
1

Hack Squat

4 warm up sets
Hack Squat Hack Squat

2

Hack Squat

4 working sets of 14-16 reps
Hack Squat Hack Squat

3

Smith Machine Front Squat

4 working sets of 14-16 reps
Smith Machine Squat Smith Machine Squat

4

Leg Extensions

4 working sets of 14-16 reps
Leg Extensions Leg Extensions

Hamstrings
5

Seated Leg Curl

4 warm up sets
Seated Leg Curl Seated Leg Curl

6

Seated Leg Curl

3 working sets of 14-16 reps
Seated Leg Curl Seated Leg Curl

7

Seated Leg Curl (Single Leg)

4 working sets of 14-16 reps, per leg
Seated Leg Curl Seated Leg Curl

8

Stiff-Legged Dumbbell Deadlift

3 working sets of 14-16 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


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