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QuadDomination

Exercise Reps Sets Rest Notes

Leg extensions

30, 30, 25, 20, 20, 15, 15, 12, 12, 10

10 Sets

2 minute rest

Today quad dominant workout will take it toss on you! Make sure when you are performing this exercise that you are fully extending your quads and pointing your toes on extension, no partial reps on this exercise.

Narrow stance leg press

20 reps

6 sets

90 second rest

In this exercise you want to position your legs close together in a narrow stance. Keep the tension on your quads by not fully locking out your legs on each press you do. Make sure that you are controlling the weight as you perform the exercise.

Walking lunges

 

 

 

30, 24, 18, 12, 30 reps

 

 

 

5 sets

2 minute rest  

Using a barbell make sure that you focus your energy on the quad as you take each step. With each step you take, make sure that your knees do not touch the floor.

Leg extension

15 reps

4 Sets

90 Seconds

In this exercise we want to perform partial reps to keep tension on the quads as you perform each rep. Make sure you go heavy on this exercise.

Smith machine standing calves

20 reps

3 sets

1 minute rest

Complete 20 calf raises on the smith machine. Make sure you are squeezing your calves as hard as you can on up the top of the extension.  

Seated calf raise.

20 reps

3 sets

1 minute rest

Complete 20 calf raises on the seated calf machine. Make sure you are squeezing your calves as hard as you can on up the top of the extension.