Y3T: Week 5, Day 29, Thighs And Hamstrings

You're rested. You're ready. Let's hit the gym hard today to stimulate the 2A fast-twitch muscle fibers!

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Cycle two is meant to challenge your 2A fast-twitch muscle fibers. That means we're looking for lighter weights in the 12-16 rep range. If you feel strong, add a little weight this week; a 5-10 percent increase should be manageable.

So get under that hack squat and turn up the heat! These weekly cycles are helping your legs sprout muscle.

Week 5: 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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