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Thread: Brutal Quad Workout?
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08-24-2009, 01:15 AM #1
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Brutal Quad Workout?
Can anybody help me out on a brutal leg work out that u have done? I dont need any ham stuff, just quads. Let me know what you got. thanks guys!
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08-24-2009, 10:45 AM #2
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08-24-2009, 03:06 PM #3
Being that I have to bring up my quads this is my current leg day:
Leg Extensions 6-8 sets x 20 reps (pre-exhaust)
45 ° Leg Press 4 sets x 15-20 reps
Hack Squats 4 sets x 15-20 reps
Horizontal Leg Press 3 sets x 15-20 reps
Front Squats 3 sets x 15-20 reps
I usually warm up with the abductor and adductor machine while waiting for my training partner and will sometimes finish with more leg extensions if I am up to it.
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08-24-2009, 04:18 PM #4
1 single leg extensions- 2 warm up sets then 1 work set of ten reps then 3 rest pause total of 17 reps
2 squats 2 warm up sets then 1 work set of ten reps then a triple drop set
3 leg press no warm up 1 work set with 7 plates on each side kept on doing drop set untill no more plates left....
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08-24-2009, 09:52 PM #5
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I would do something like: How much intensity you up is really up to you. I have been doing the FST 7
squats 3 sets last sets is a triple drop sets
leg presses 3 sets
hack squats 3
leg ext 7 set fst 7
hams
stiffs 3 sets
ham glute raise 3sets
seated curls 7 fst 7
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08-25-2009, 12:45 PM #6
Squat 10 sets of 10 reps @ 135lbs.
Bodybuilding is not about how much you can lift. Its about how much you say you can lift.
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08-26-2009, 08:56 AM #7
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08-26-2009, 08:58 AM #8
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front squat 6 sets 6 reps
leg press with toes 4 sets 10 reps
short lunges 6 sets 20 reps
leg extensions 4 sets of 12
As many body weight front squats as you can do at the end x2
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09-06-2009, 10:21 AM #9
100 squats, 100 presses, 100 extensions, 100 walking launges per leg. Moderate set weight (so you can achieve 100 reps in 3-4 sets). If your quads not gonna kill you over the next week or so after this w/o, the weight was too low or you are an alien!
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09-12-2009, 11:47 PM #10
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try this
leg extension 1x15,12,10,8
box squat 5x5 (working up to 5 rep max on set 4, then do it again!) then do a dropset with just 1 plate each side to failure
hammer strength squat(if you don't have one, then do hack squats) 4x5 (working up to 5 rep max)
you have to go HEAVY (minus the leg extensions). i was barely able to get up on the 5th rep on the last 2 sets of box squats.
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09-12-2009, 11:49 PM #11
Old saying but it is so true.
Squat till you puke.
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09-13-2009, 03:13 AM #12
3 sets of Squats in the 6-8 rep range.
1 set of Squats for 50 reps. (never racking the weight but you can stand and catch your breath a few secs)
Leg press 3 sets feet low and shoulder width x 20 reps
Hack Squats 3 sets feet low and narrow x 15
Move fairly quickly this should take no longer than 30 mins.
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09-13-2009, 03:54 AM #13
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09-13-2009, 04:08 AM #14
Best I can do is
Ham raise (I feel it better using the 45 degree hyper extension) 3 sets of 15
DB or BB SLDL 3 sets of 6-10
Prone Ham curl 3 sets of 12-15
Standing Ham Curl keep alternating legs drop weight when you fall under 8 reps only stop when you have run out of weight.(basically like a giant drop set)
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09-22-2009, 05:46 PM #15
once a month I try to shock my outer quads...so to speak by
Doing my workout first ham 2 diff workouts 7-8 set total
6X25 of any squat, press, lunge...I do hack squats medium stance..
leg ext 4-6 sets and your done. Just try it
With good weight and form this will leave you sore for days!!!
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