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Modern Physique: Week 4, Day 23 - Legs

Leg day is often one of the toughest of the week. Push through today, and reap the rewards that are to come!

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You don't want to be that guy who looks like he only trains above the waist. That's why this workout is so important. Your legs will take a beating, particularly in the finishing giant set. This giant set does require a lot of equipment, so if you need to make modifications, you can.

For example, if you don't have a hack-squat machine available, grab a pair of dumbbells and do squats with them instead. If the gym's packed, and you can't get to the hamstring-curl machine, lie face-down on a bench, place a dumbbell between your ankles, and curl your legs up as far as possible without lifting your quads off the pad. Once you've achieved full contraction, lower your legs down to the starting position

Since you conquered 6 sets of front squats and additional reps on lunges and deadlifts last week, today's lower-rep scheme means you should add some weight to your lifts. Those reps need to be heavy, so don't sell yourself short.

Day 23: Legs

Front squat

5 sets of 4, 3, 2, 2, 1 reps
Front Barbell Squat Front Barbell Squat
Note: Rest 2-3 min. between sets.


Dumbbell Rear Lunge

3 sets of 4 reps per leg
Dumbbell Rear Lunge Dumbbell Rear Lunge


Barbell Romanian Deadlift

3 sets of 4 reps
Romanian Deadlift Romanian Deadlift
Note: Rest 2 min. between sets.

Giant set:

Leg Press

3 sets of 8-12 reps
Leg Press Leg Press

Hamstring Curl

3 sets of 8-12 reps
Seated Leg Curl Seated Leg Curl

Leg Extension

3 sets of 8-12 reps
Leg Extensions Leg Extensions

Hack Squat

3 sets of 8-12 reps
Hack Squat Hack Squat
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.

If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.

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