This challenging workout is a great routine on its own, but also works as a second leg day in the week if you're trying to grow. Two leg days, plus extra calories from a weight gainer, is a time-honored way to see muscle growth from head to toe.
1
4 sets, 20, 15, 10, 10 reps (rest 90 sec. )
2
3 sets, 10, 15, 20 reps (rest 90 sec. )
3
SINGLE-LEG LEG EXTENSION
Perform all of the reps on one side before switching to the other side. Rest as little as possible between sides and sets.
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps (left side, no rest)
10 sets, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps (right side, no rest)
4
Seated Leg Curl
After the final set, perform a single dropset.
3 sets, 10 reps (rest 45 sec. )
5
Seated Calf Raise
Perform 100 total reps with a weight you can handle for 15-20 reps without resting, taking short rests as needed to reach the full 100.
1 set, 100 reps
