|Single Leg extensions||4||20|
|Lying hamstring curls||4||15|
|Seated hamstring curls||4||15|
|Stiff Leg Deadlifts||5||8|
The Workout Described
This training will hit your hamstrings and your quads. It is going to be brutal because the approach is to kill those quads and hamstrings with volume. Starting out with leg extensions at a high rep range will mean using light weight and warming up the muscle. Follow this up with single leg extensions, again with high reps, but this time aimed at pumping blood into the quads. The hack squats will continue to pump blood into the quads. Next up is 5 sets of 8 repetitions for back squats. The weight should be moderately heavy. Push hard to get all the repetitions. Now you should feel like your quads are balloons.
Next we hit the hamstrings. We start out with lying leg curls to warm up the muscle. We then go to seated hamstring curls to start the pump. We finish off the hamstrings with heavy stiff legged deadlifts. We then return to the quads with front squats, back squats and leg press. When finished your legs will be engorged with blood. The pump should be insane!
Leg training like this is aimed at pushing blood into the muscle to help the muscle grow. You have to really push hard to get your legs to grow.