QUADS AND CALF'S - FOR BOYS AND GIRLS

THIS IS FOR BOYS AND GIRLS: Here's a leg workout that I've just finished and man did it hurt. High reps and high intensity, it soaked my quads with lactic acid giving me a deep long burn. Start with 1 minute rest in-between sets, if you want shorten the rest period which will increase the pain, it will also improve your CV fitness as well as your lactic acid threshold.

There's two ways to do this workout.

1 - Perform each exercise twice then move on to the next exercise.(I did it this way)
2 - Do a circuit session, performing one exercise after the next, performing all 5 exercises counts as 1 set. Repeat for two sets. (for CV fitness you may want to do it this way and keep rest time in-between sets as short as possible).


WARM UP - BIKE 5MINUTES

1. LEG EXTENSIONS 2 X 20


2. BARBELL SQUATS (can alternate with dumbbells, rest DBs on shoulders) 2 X 20


3. LEG PRESS 2 X 20


4. HACK SQUATS 2 X 20


4. BARBELL/DUMBBELL LUNGES 2 X 10


5. SMITH MACHINE FRONT SQUATS 3 X 10

COOL DOWN - BIKE 5 MINUTES
MY POLAR HEART RATE MONITOR RESULTS: 

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %