Lying Leg Curl
Working Sets:
- 3 sets of 10 repetitions each with perfect form.
Triple Drop Set:
- 10 repetitions with a set weight.
- Reduce the weight and perform 10 additional repetitions.
- Increase the weight slightly and do another 10 repetitions.
- Finish with 10 partial reps at the bottom of the movement.
Total:
- 4 sets in total, including warm-up sets.
Squats
Warm-up Sets:
- Start by doing 4 sets of 8 repetitions as a warm-up to ensure you are properly warmed up.
Explosive Sets:
- Perform 4 sets of 3 explosive reps each, focusing on explosive movements.
- Make sure not to go below parallel to maintain proper form.
Ascending Set:
- In the last set, you will do an ascending set instead of a descending one. This means you will add weight during the set.
- Do 3 reps with initial weight.
- Increase the weight and do another 3 reps.
- Add more weight for another 3 reps.
Superset of Leg Press and Leg Extensions
Leg Press:
- Perform 1 warm-up set with a suitable weight for 15 repetitions.
- Without resting, proceed to Leg Extensions.
Leg Extensions:
- Perform 1 set of 15 explosive repetitions with the same weight used for Leg Press.
- Alternate between Leg Press and Leg Extensions until you complete 5 Supersets.
In summary, you will complete 5 Supersets by alternating between 1 set of Leg Press followed immediately by 1 set of Leg Extensions.
Stiff-Legged Dumbbell Deadlift
- Perform 3 sets of 15 repetitions without locking out, maintaining constant tension in your hamstrings.
- Complete a total of 3 working sets in this routine.