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BLOG: 5 Weeks Out, Leg Workout

9/14/2014

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I had a fab leg workout today, it consisted of mainly isolation exercises to improve detail rather than build general mass, which I'm already happy with. It went like this......

WARM-UP: 
10 minutes on the stepper, contracting quads on each step & focusing my mind on the task ahead

QUADS: 
Close Stance Leg Press

To target the outer sweep (vastus lateralis) - 3 working sets x 12 with the last set being rest-pause

Hack Squats
Once again to concentrate on outer sweep - 3 working sets x 12 with the last set being rest-pause

Dumbell Step Ups
Very much like a lunge but it isolates the quads - 2 working sets x 15 steps on each leg. Very tiring!

Dumbell Lunges
2 working sets - 40 steps

Single Leg Extension
3 sets x 15 reps

Leg Extension
3 sets x 12 reps - fully  contracting & squeezing quads



HAMSTRINGS: 
Seated Leg Curl

3 sets, 10 reps - holding & squeezing at end of range

Barbell Stiff-Legged Deadlif
3 sets, 10 reps - pausing at bottom of exercise to fully engage the hamstrings


ABDUCTORS: 
Seated Abductor Machine

3 sets, 20 reps 

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