Simple and intense Quad blitz

[OMEGA]

I did this the other day do to time constraints and kinda improvised.

it was probably the most effective Quad workout I ever have had.

here it goes.

Warm up for 10 minutes on the stair machine (warms up knees, and all joints really to get ready for squats)



1) 5 sets Pyramid fashion of free weight Sqauts to parallell only.

the goal is to push heavier weights down to the 8 rep range.

2) 4 sets of leg extensions Pyramid again only at the reps are higher 10-15.


3) then the GRAVY!

Full squats at 1/2 to 2/3 rds' of the weight you used on the last set from the first bout of squats. Reps are as high as you can go with that specified weight for

3 sets (straight sets)

make these sets very delibrate and controlled and pause at the bottom!


damn....................is all I can say

 

[house1]

did that two weeks ago bro. actually we played war at the end of our leg workout. i was on the floor after we were done

 

[OMEGA]

Whats War?

 

[DADAWG]

Whats War?

ask the iraq soldiers bro

 

[house1]

war is when you go first then your partner has to beat your number of reps then you have to beat his number of reps. there are 4 of us at times so the numbers get up there. its not pretty when we are done. thats why its saved for last

 

[70w30]

Can U say sphagetti legs.....lol

 

[!@#$%^&]

hmmm i thought you meant war as in...
" I lay on the floor and you blow the shit outta me"

 

[house1]