Y3T: Week 4, Day 22, Thighs And Hamstrings

Ready for a re-visit to the 2B fast-twitch cycle? Of course you are. And so are your hammies and quads.

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Here we go again: heavier weight, lower reps. While your goal is of course to get stronger, only add weight if you feel ready. Generally, a 5-10% increase is an achievable target. Give yourself a couple sets to test the weight. If it's too much, there's no shame in dropping a little.

Week 4: Thighs + Hamstrings
Thighs
1

Leg Extensions

2 warm up sets
Leg Extensions Leg Extensions

2

Barbell Squat

4 warm up sets
Barbell Squat Barbell Squat

3

Barbell Squat

4 working sets of 8-10 reps
Barbell Squat Barbell Squat

4

Barbell Hack Squat

4 working sets of 8-10 reps
Barbell Hack Squat Barbell Hack Squat

5

Leg Extensions

4 working sets of 8-10 reps
Leg Extensions Leg Extensions

Hamstrings
6

Lying Leg Curls

4 warm up sets
Lying Leg Curls Lying Leg Curls

8

Lying Leg Curls

4 working sets of 8-10 reps
Lying Leg Curls Lying Leg Curls

9

Stiff-Legged Dumbbell Deadlift

4 working sets of 8-10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

10

Seated Leg Curl

4 working sets of 8-10 reps
Seated Leg Curl Seated Leg Curl


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