Friday - Legs
(Week 10, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Legs Tri-Set (Seated Leg Curls, Dumbbell Stiff-Leg Deadlifts, Leg Extensions)
This tri-set combines three exercises targeting the hamstrings and quadriceps to maximize leg development. Start with seated leg curls: sit on the leg curl machine, position your legs under the pad, and curl the weight towards your glutes, squeezing the hamstrings. Next, perform dumbbell stiff-leg deadlifts: stand with feet hip-width apart, hold a dumbbell in each hand, keep your back straight, hinge at the hips, and lower the dumbbells along the front of your legs, feeling a stretch in the hamstrings, then return to standing. Finish with leg extensions: sit on the leg extension machine, position your ankles under the pad, and extend your legs straight out, squeezing the quadriceps at the top. Maintain proper posture throughout, avoid using momentum, and control the movement to maximize muscle engagement.
Prescribed Sets:
Seated leg curls: 10 reps. Followed immediately by Dumbell stiff legged deads: 10 reps. Don’t’ lock these out. Take them to ¾ lockout. Followed immediately by Leg extensions: 10 reps. On these hold the top and flex for 1 second on each rep. After you have completed 4 rounds of this, you will finish with hack squats. Do 4 rounds. 12 total work sets
Working Sets:
12
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• Hack Squat
Perform a squat movement using a machine that supports your back and focuses on the quadriceps.
Prescribed Sets:
This is where you go down all the way, come up half way, go back down to rock bottom, and the blast back to the top. That is 1 rep. Do sets of 8. Tight controlled form is key here. These sets are all RPE of 9
Working Sets:
4