Skip to content

Tools for Getting Jacked: My Current Leg Days

Tuesday- Leg Day # 1 (hamstrings, calves, & abs)

A- Barbell Deadlift with Chains 5 sets 6-8 reps 32X0 tempo 180 sec rest
B- Standing Barbell Goodmornings 4 sets 8-10 reps 4010 tempo 120 sec rest
C- Glute-ham Raises 3 sets 10-12 reps 4010 tempo 90 sec rest
D1- Incline Garhammer Ab Raises 4 sets 12-15 reps 3010 tempo 30 sec rest
D2- Calf Raise Seated Leg Press Machine 4 sets 10-12 reps 2111 tempo 30 sec rest

Thursday- Leg Day # 2 (quadriceps, calves, & abs)

A- Squat Perfect Machine 3 sets 8-10 reps 4010 tempo 120 sec rest
B- Lunges Walking Forward Dumbbells 3 sets 10-12 reps 2010 tempo 120 sec rest
C- Leg Press Feet Three Positions (close, medium, & wide) 3 sets 15-20 reps 2010 tempo 90 sec rest
D- Calf Raise Standing Machine Toes Straight 3 sets 12/10/8 reps 1010 tempo 75 sec rest
E- Crunch Swissball 3 sets 10-12 reps 2011 tempo 75 sec rest

20121207-125922.jpg

Advertisements
Categories: Uncategorized
Posted by Perry Merlotti on December 7, 2012
2 Comments Post a comment
  1. 12/7/2012
    Daniel Hall

    Hello, I like the idea of splitting thighs up + hitting calves twice (weak body part I need to focus on) good split! Could you explain the tempo break up of your repetitions please? Going to try and drop my ego in favour of slower reps but unsure of the working, thanks

    Reply
  2. 12/8/2012

    Great post Perry

    Reply

Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Note: HTML is allowed. Your email address will never be published.

Comments Feed

%d bloggers like this: