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How To Strengthen Your Quads And Hams

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Workout 1 (Week 1,3,5,7)

-Warm up- leg extensions, 2 sets of 40 reps.

-One leg extensions-6 sets of 20 reps per leg, heavy (alternate 5 per leg and switch).

-Squats-6 sets of 6 to 8 reps (ass to grass, always), heavy.

-Weighted lunges- 4 sets, 40 paces=1 set.

-1 legged leg press- 5 sets of 20 reps per leg, heavy (alternate 5 per leg and switch)

-Stiff-leg deadlift- 6 sets of 15 reps, use bench for extra extension

-Seated calve raises-8 sets of 20 reps (should be failing by 18)

Workout 2 (Week 2,4,6,8)

-Squats- 12 sets of 12 reps (ass to grass, again)

-Leg extensions- 10 sets of 12 reps

-Leg curls- 10 sets of 12 reps

-Standing calve raises-10 sets of 12 reps

 

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