 Today I worked out with my brother. We did an intense leg workout. A little of Kris Gethin and Greg Plitt with a touch of our own. We could barely walk after this workout. 30 minute warm up on the stationary bike - (about 10 miles) 10 sets of Leg Press (work up on the weight. use enough weight so that when you're done with your set, you should be at or near failure.) 40 reps, 30 reps, 20 reps, 10 reps, 5 reps, 5 reps, 10 reps, 20 reps, 30 reps, 40 reps / 2 minute bicycle (1 minute hard - 1 minute easy) - rest time is the 1 minute of easy spin. 3 sets of Deadlift (use weight so that you can do about 10 - 12 reps but you're near or at failure after each set / Eccentric bodyweight leg curl - (focus on the eccentric - do between 4-6 reps.) Rest time is switching from one station to the next. This video is the last set of the eccentric bodyweight leg curl. I could barely finish my last set. www.coachnilo.com |
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