Y3T: Week 9, Day 57, Thighs And Hamstrings

Your legs are your base. Make them big, make them strong. Do it by working hard in the gym today.

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Week 9: Thighs + Hamstrings
1

Leg Extensions

2-4 warm up sets
Leg Extensions Leg Extensions

2

Leg Extensions

2 triple drop sets of 30-40 reps
Leg Extensions Leg Extensions

3

Barbell Squat

1-2 warm up sets
Barbell Squat Barbell Squat

4

Barbell Squat

2 sets of 20-25 reps
Barbell Squat Barbell Squat

5

Barbell Lunge (From A Platform)

2 sets of 15-20 reps
Barbell Lunge Barbell Lunge

6

Leg Press

2 sets of 40-50 reps
Leg Press Leg Press

Superset
7

Lying Leg Curls

2 sets of 20-25 reps
Lying Leg Curls Lying Leg Curls

Stiff-Legged Barbell Deadlift

2 sets of 20-25 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


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